Snoring Guide: Causes, How To Fix It, & More

People that snore are often the butt of jokes, but when you share a bed with a snorer, it is no laughing matter. Snoring can also be indicative of underlying health problems, as well as causing a few issues. Read on to find out why snoring shouldn’t be ignored and how you can fix the problem.

What Causes Snoring?

Snoring ranges from small snorts and snuffles to full-on snoring that’s deafening enough to rattle windows. It’s caused when the soft tissues in your throat vibrate as you breathe. Most snorers snore when they lie on their back, as this is when the tissue around the throat collapses.  Being overweight and having a blocked nose doesn’t help, but there are other causes, which we will touch on shortly.

Why is Snoring Bad?

People that snore don’t get good quality sleep. If you wake up in the morning feeling wrecked, it might be because you snored all night. Verify this with your partner or use an app to monitor your breathing while you are asleep.

Snoring can cause many problems, not least the pressure it puts on your relationships. When someone snores, it can be very hard for a partner to fall asleep or stay asleep. It can affect other members of the family if walls are thin, or even your neighbors!

People with obstructive sleep apnea stop breathing repeatedly during the night and are more at risk of health problems such as high blood pressure, heart problems, and strokes.

Not sleeping properly can lead to daytime drowsiness and problems with concentration. Some people become more aggressive if they are tired, which can affect relationships.

Thankfully, nobody needs to put up with snoring for long. Here are some strategies to try if you or your partner is a habitual snorer.

1. Lose Weight

Snorers are often overweight or obese, so losing weight is the first thing to do. Don’t forget, being overweight is bad for your health in many ways!

2. Quit Drinking

Alcohol is another risk factor. People are more likely to snore after they’ve had a few drinks. This is because when you drink, the alcohol relaxes you, in particular, the muscles in your throat. If you snore, cut down on your drinking or go tee-total for a while to see if that helps.

3. Fix Structural Problems

Some people have very large tonsils or adenoids, which constrict the airway and make snoring more likely. If you’ve had your nose broken at any time, or you have a deviated septum, this can also mean you are more likely to snore. Such issues can be detected using an imaging scan. Your doctor may also recommend you take part in a sleep study, to see how often and how severely you snore.

Physical problems need checking by an ENT surgeon. There are surgical cures, so visit your physician for more advice.

4. Use Mouth Strips

Mouth breathing can lead to snoring. This often happens when we have a blocked nose, but some people breathe through their mouth regardless. Mouth strips keep the mouth closed and encourage the user to breathe through their nose. A mouth strip also helps with CPAP compliance if you are undergoing CPAP therapy.

5. Don’t Get Overtired

Sleep deprivation can make snoring worse. Try and go to bed nice and early if you are prone to snoring.

6. Don’t Sleep on Your Back

Sew a tennis ball into your PJs to prevent you from rolling on to your back. It’s better than being kicked in the shins by an angry bed partner!

Don’t let snoring ruin your health and relationships. If you snore, seek help today.