SNORING: CAUSES AND TREATMENT
Snoring is a problem for a huge proportion of the population today. Here is an overview of the subject.
Snoring is caused when loose tissues in the mouth and throat sag and stop the regular airflow from going into the throat when the surrounding throat muscles are in a relaxed state.
This also explains why even though people breathe throughout the whole day, snores only happen while people sleep.
For instance, the tongue may fall into the throat whenever the jaw drops, causing the airway to narrow. Pressure which passes through the throat could then double or triple, depending on how fast the wind flows through, creating vibrations.
In most cases snoring is a result of a combination of contributing factors and is not often prevented with a quick fix.
Before trying drastic measures first rule out possible causes such as: infections, sinusitis, allergies and hay fever, deviated septum, enlarged tonsils and adenoids, nasal polyps. Your doctor should be able to determine these factors.
Some elementary solutions are:
Sleep on your side since sleeping on one’s back tends to narrow the air passage. When matched with gravity, the tongue and several looser muscles could fall into our throat, creating even less space. You can buy products such as a tube or cushion designed specifically to prevent supine sleeping.
A heavy meal before you go to bed is a bad idea because it can cause reflux.
Elevate the head of your bed 7-10cms by putting bricks under the feet.
What you eat and drink can affect your sleep. Alcohol and sleep medications relax the throat muscles and block the airway. Establish regular sleeping patterns.
Use a pillow that fits your body type and size.
Get the best mattress you can afford.
Excess weight or obesity adds fatty tissue to the throat narrowing the airway, and losing weight will help.
Jaw exercises can retrain your jaw not to drop and move back, so your tongue doesn’t fall back to obstruct your throat.
Throat muscles can be strengthened by exercise, even such odd-sounding things as didgeridoo lessons!
A large tongue or short recessed chin also impedes the airflow.
There are tools to solve this problem.
You can use a nasal dilator, either one that is put in your nose or an external device like the Breathe Right Nasal Strips that hold the nasal valve open from the outside.
Nasal sprays may also help to clear the nose. As a long term snoring cure you may prefer to try other methods first. In any case heed the warnings on the packets and don’t use any longer than recommended.
There are chinstraps to stop mouth breathing which are effective if there are no nasal obstructions.
Over-the-counter mandibular advancement splints (mouthpieces) also stop mouth breathing, as they align the jaws so the airway is clear, and force nose breathing
Throat sprays have an astringent to tighten the tissue and firm and lubricate the throat to prevent the vibrations that cause snoring.
Surgery is a drastic step, which should be undertaken as a last resort.
Snoring disrupts sleep, leading to poor concentration and affects other sleepers too. Your doctor or pharmacist can help you.