Snoring is a popular sleep disorder that affects people of all ages. However, men and overweight individuals are more prone to the condition and have higher tendencies to snore than others. The condition also worsens as the person grows older and occurs in more than 45 percent of adults, with 25 percent being habitual snorers. Frequent snoring can be a major inconvenience not only to the person himself but also to the people around the person who him. Snoring is primary caused by an obstruction in the air passages which results to an abnormal flow of air through the nose and mouth. Nasal passages that are blocked also need more effort to let air pass through them during sleep which results to the creation of sound. The sound is created by the vibration of the throat while the person is breathing. The obstruction of airflow can be caused by one or a combination of different factors.

The most common cause of snoring is the vibration of the uvula or the dangling piece of tissue located at the rear of the mouth. The uvula bumps against each other and vibrates causing the air passages to be obstructed. Being overweight can also cause snoring since they will tend to have larger throat tissue than normal. Children with adenoids and large tonsils will often experience snoring. Weak muscles in the tongue and throat can make them too relaxed during sleep and cause them to collapse into the air passages. Other factors which cause snoring are aging, deep sleep, intake of sleeping pills and high alcohol intake. Snoring prevention starts with fighting the things that causes the condition. Losing excess weight, for example can help widen the air passage and strengthen the throat muscles.

Lose the excess weight

A study conducted by researchers from Virgen del Rocio University Hospital in Spain found that teenagers with overweight conditions have higher rates of snoring than teenagers with normal weight. They also found that there is a higher fat accumulation in the overweight study participants’ abdomen, thorax and neck. Fat is primarily deposited in the central portions of the body including the air passages. Once too much fat is accumulated in this area, the normal flow of air is obstructed and this leads to frequent snoring.

Stop Smoking

According to a study published in the American Journal of Respiratory and Critical Care Medicine, smoking can lead to the irritation of the bronchial tubes and causes the inflammation of the air passages. This results to snoring and breathing disorders during sleep. The study found that 24 percent of smokers snore. Smoking can irritate the mucus membrane of the air passages and which makes breathing during sleep more difficult. The irritated tissues can narrow the windpipe and create a blockage in the air passages. Other related studies had also found that smokers are more likely to snore at night than non-smokers.

Modify your sleeping position

Snoring can sometimes be caused by a bad sleeping position. For people who often snore through their mouths, you may try sleeping on one side to keep the mouth closed while asleep. Having a small pillow propped in the back can also help improve breathing and reduce snoring. These sleeping positions may not be advisable for people with other health conditions like back pains. Sleeping on one side can result to joint pains and numbness of the arm. So make sure that your bed is comfortable enough to accommodate this position.

Avoid alcohol and heavy meals before bedtime

A study consisting of more than 3500 patients with sleeping disorders revealed that avoiding alcohol intake before sleep can reduce the frequency and intensity of snoring. Head researcher Dr Farhad Hakimi from New York found that alcohol can induce the relaxation of the throat and tongue muscles during sleep. A related study conducted by researchers from The Scripps Research Institute says that alcohol is a breathing depressant. They found that too much alcohol before sleep can increase the resistance of the upper airways leading to muscular vibration and, thus, snoring. They asked nine habitual snorers and non-obese young men to take an orange drink mixed with either alcohol or placebo and observed that the participants who took alcohol mixture had higher intensity of snoring.

Avoid snore-inducing foods

Dairy products can promote the congestion of the air passages and result to frequent snoring. These types of foods promote the production of excess mucus and fluids that can obstruct breathing. The other foods that can induce snoring are foods that trigger allergies like eggs, corn, and soy, baked goods like cookies, breads and pizza, refined oils, artificial sweeteners and fried foods. Although it may not be necessary to totally banish these foods, limiting their intake before sleep can help you have a snore-free sleep.

Use Steam

Inhaling warm steam can help in clearing the throat of mucus which can obstruct normal airflow during sleep. It also helps clear out the nasal passages.  Aside from this, it can treat nasal congestion to make breathing easier. Using a mentholated inhaler or burning peppermint essential oil before sleep can also prevent snoring and will help you sleep better. You can get steam by letting hot water run through a sink or by boiling water in a kettle. When doing the latter, remember to keep your face sufficiently distanced to let the steam cool a bit before reaching your face. You can also put a few drops of peppermint essential oil to add scent to the steam.

Consume foods that strengthen the tone of throat muscles

Weak throat muscles are often the cause of snoring. During sleep, throat muscles can become too relaxed and block the passage of air. This will result to the production of sound caused by the vibration of the throat muscles. Eating foods that help in toning the throat muscles like mustard greens, pears, thyme, horseradish, onions, garlic, leeks and scallions can be a long-term plan to stop snoring. These foods also help in reducing congestion and helps in allowing air to flow from the mouth and nose to the lungs and back without obstruction.

Sources
health.dailynewscentral.com
webmd.com
healthcentral.com
prweb.com
talkaboutsleep.com