Snoring: How to Stop Snoring and Improve Your Sleep

Snoring: How to Stop Snoring and Improve Your Sleep

Snoring is the result of breathing in a way that causes vibrations through the vocal cords. The vibration of these cords can cause airflow obstruction, or snoring. There are a few different possible causes of snoring, and each person experiences it differently. Anatomic abnormalities of the throat, such as a narrowed opening at the back of the throat (the uvula), which can block air from escaping during sleep. Placement of the tongue against the back of the roof of the mouth (palate), which can create turbulence in breathing.  Obesity and excess chest and abdominal fat, which can increase pressure on surrounding organs and cause them to vibrate;

What Happens When You Snore?

When you snore, you are producing a noise that is disruptive to your sleep. Snoring can be characterized by a number of different sounds, including an approximation of the person’s breath, gasping, or clicking. It is estimated that up to 50% of adults snore and that roughly 25% of men and 35% of women experience significant sleep apnea. There is no one-size-fits-all solution to stopping snoring, as the severity and frequency of the snorer’s snoring will vary.

However, there are a few steps that can be taken to improve your sleep quality and reduce the amount of time spent snoring: Identify your triggers for snoring. Triggers can include drinking alcohol or caffeine late in the day, eating a large meal before bed, being overweight or having large neck or chest muscles. Once you have identified your triggers, try to avoid them as much as possible. Use a mouth guard to help prevent jaw clenching and tooth grinding during sleep. Jaw clenching and teeth grinding can cause your airway to narrow and lead to more snoring. There are a few warning signs that you may have a serious snoring problem. If any of these symptoms persist for more than two weeks, or if your snoring is impacting your quality of life, it’s time to see a doctor.

How to Stop Snoring and Improve Your Sleep

Snoring is a common problem and can be really disruptive to your sleep. How to stop snoring permanently and here are some tips to help you stop snoring and improve your sleep: Consult with a specialist. If you think you might have a problem with snoring, consult with a specialist. They can help you determine if you need to seek medical assistance or if there are simple solutions to stopping snoring. Get a good night’s sleep. If you’re not getting the quality of sleep that you need, it will be difficult to stop snoring. Make sure to get enough rest every night and avoid caffeine, alcohol, and late-night activities before bedtime. Stop smoking. Smoking cigarettes can increase the amount of noise that is made when you breathe in and out, which can contribute to snoring.