You may snore while you're asleep and just don't know it.
Also, you may be aware that you snore and maybe have significant relationship problems.
But you know what, sleeping in separate bedrooms isn't the only remedy for snoring.
There are lots of efficient solutions that can help both you and your partner sleep better at night and defeat the relationship problems caused when one person snores.
Actually, snoring is noisy breathing throughout sleep.
Snoring is a common condition that can hit anyone. It occurs more frequently in men than females and also people who are overweight.
Snoring has an affinity to worsen with age.
Snoring happen when the flow of air through the nose and mouth is physically disrupted.
Airflow can be interrupted by a combination of factors, like as obstructed nasal airways, poor muscle tone in the throat and tongue, overweight, long soft palate and/or uvula.
But don't disappoint yourself, there are several options to treat snoring like lifestyle changes, appliances, surgery and sometimes CPAP.
WHAT CAUSES SNORING?
Vibrations that cause particles in the air to form sound waves trigger snoring.
Turbulent airflow can produce the tissues of the palate and throat to vibrate while we are asleep, and all this lead to snoring.
When we are asleep, the region at the back of the throat constricts as the muscles slack up, and even close down provisionally.
The same sum of air going through this smaller hole more quickly can cause the tissues surrounding the opening to vibrate, which in turn can induce the sounds of snoring.
The narrowing can be in mouth, nose, or throat, depending from men to men.
When we breathe through our mouth instead of a nose, our lungs can still absorb the colder, drier and dirtier air, but it can also be uncomfortable.
Accordingly, our bodies naturally want to breathe throughout the nose if it's possible.
COMMON CAUSES OF SNORING
Nasal and sinus problems
Stuffy nose or blocked airways make inhalation heavy and create a vacuum in the throat, leading to snoring.
Also, dry air in your bedroom may be the reason for nasal and sinus problems and so, snoring.
Sleeping on your back is the reason for blocked airways because the flesh of your throat relaxes.
Change your sleep position; it can be helpful.
With the aging, your throat becomes tighter, and the muscle tone in your throat cuts down.
Poor muscle tone and fatty tissue contribute to snoring.
Losing weight and exercising, once in a while can be all it takes to end your snoring.
The way you’re built
The men are more likely to snore because they have narrower air passages than women.
Smoking, alcohol, and medications
Consuming alcohol, smoking, and certain medications can enhance muscle relaxation leading to more snoring.
THE RELATIONSHIP BETWEEN SNORING AND HUMIDITY
Dry air in your bedroom dries out your throat and nasal membranes, besides causing congestion.
This leads to limited air flow which in return trigger your throat tissues to vibrate. And the result is snoring.
There are two ways to resolve the humidity issue - change your home to tropical setting or just get a humidifier!
IS THE AIR IN YOUR BEDROOM TO DRY?
We all keep the windows and doors closed in winter, run the heating bodies all the time and create dry air inside our homes.
That toasty and warm home feels good when it's freezing outside but it came with the problem of dry air, too.
There are a few indicators that show that the air in your home is too dry.
A sign of over-dryness is static electricity. How it look like in real life?
Have you ever been zapped when you touch someone or something? That transmission of static electricity could be an insinuation that your home is too dry.
2. Dry Skin and Lips
If you feel like your skin and lips are overmuch dry, those could be announcement your home is absent the appropriate quantity of moisture.
3. Breathing Trouble
If you’re feeling congested on regular occasions, or if you’re waking up in the mornings with a dry throat and nose, it's most likely that your home is too dry.
4. Warping Wood, Cracking Paint
A reasonable level of moisture is necessary to maintain the health of home items like hardwood and paint.
If your home is too dry, you’ll start to note that your hardwood floors are contracting and perhaps warping.
You may also remark cracking paint.
TEST YOUR MOISTURE LEVELS
If you’re skeptical about your home’s moisture level, there is a simple way to test it out.
Try a hygrometer, which is like a thermometer, besides it measures moisture levels rather than temperature.
The moisture in your home should be somewhere between 30 and 50 percent humidity. If it measures lower than 30 %, you may need to invest in a humidifier.
Things To Note
If you do not have a hygrometer, I suggest you could take a look on this post which I explain about making a DIY hygrometer!
CAN A HUMIDIFIER HELP with SNORing?
Maybe it sounds simple for you, possibly, too simple.
But it’s a matter of fact: for some people who snore, a humidifier may just be the ticket to a better night’s rest.
The first important step is to add humidity if your bedroom air is too dry.
When the air is too dry, your mouth and throat may become irritated. This can cause swelling, which constricts the airway during sleep.
Some types of snoring can become worse by this narrowing of the airway.
Also, dry air is more likely to be full of allergens and dust.
You can take a look on this video where Dr Berg talks about how exactly is sleep apnea caused by these main culprits.
Therefore you'll need a humidifier to add moisture to the air and keep allergens stuck to the ground.
HOW DO YOU KNOW IT'S WORKING?
If dryness is your snoring problem, you should see positive results from adding humidity to your bedroom during sleep time in one to two weeks.
Also, you may remark other positive changes, such as a replacement from dry, itchy skin to a supple and comfortable texture, then your humidifier is doing its job: getting humidity into the air.
Many snorers don’t admit that they’re snoring. You should ask your mate whether your snoring has improved since installing the humidifier.
If the humidifier doesn't assist your snoring problem, you should look into other opportunities.
Whatever it is, never fail to observe this crucial step.
Making sure your bedroom possesses moisture air, it could make a big difference in your sleep, and your snoring.
WHEN HUMIDIFIER DOESN'T help with SNORING?
There are a few situations, and it's not the dry air that causes snoring and with that, humidifier alone can't help us deal with with snoring. Some of them are listed below.
1. Alcohol at bedtime
Most people would never relate drinking alcohol at bedtime with snoring. But, alcohol can motive muscles and tissues to relax, and this leads to snoring.
2. Upper respiratory illness.
Conditions that affect the respiratory system are a frequent offender for snoring.
These issues naturally swell the airways, sinus passages and throat.
Beside swelling of the tissues, they cause as well the production of excess mucus. This can make snoring even aggravate.
When you're sleeping on your back, chances of you snoring is high. All this is because setting yourself flat on the back and will naturally cause the airways to narrow.
Changing sleep positions should often help.
HUMIDIFIER OR SURGERY?
Snoring is no longer something to neglect. It's a clear sign that something’s up.
Dealing with a snoring problem is not easy.
The first faltering step is to spot exactly what is causing your snoring. Only then you should know what the best solution for you is.
- Surgery is an option:
There are a lot of things that can induce a person to snore, and just one of them can be solved by having nose surgery.
So if you are snoring because you sleep on your back, or are overweight, have severe sleep apnea, getting a nose job is presumably not going to untangle your problem.
However, rhinoplasty may help you breathe better and snore less if you snore because you have a deviated nasal septum.
Some people are born with a deviated septum, and other ones may take such a displacement due to a traumatic accident or injury.
Take a look on how rhinoplasty procedure operates.
The success of a snoring surgery depends on establishing what areas of the breathing passages are inducing the snoring, whether in the palate, nasal, or tongue regions.
Most probably individual will have more than one of these regions involved.
- A humidifier is a solution:
Consider it. If the reason of your snoring is nasal congestion or allergies, and your nasal congestion or allergies are worse in dry air, sleeping with a humidifier might help.
In low humidity requirements, the nasal passages can be irritated, dry and inflamed which can limit the flow of air and may subscribe to snoring.
Increasing humidity levels by possessing a humidifier can help to create an environment that eases your nasal passages and prevents snoring.
A humidifier can't help if the cause of your snoring is overweight, aging, deviated nasal septum, etc.
At the and, the fact is that it's not up to you to decide between surgery or humidifier, the cause of your snoring defines it.
WHAT TYPE OF A HUMIDIFIER IS BEST CHOICE FOR SNORING?
A whole house humidifier can make your total home cozier, but a portable unit permits you to add wetness to the air directly where you need it most.
You can put it up next your bed, and that's how you'll receive maximum utility.
Cool-mist humidifiers contain an interior pan of water, a fan and an absorbent pad. The stick moisture up from the pan. The fan blows over the moist pad, allowing a humid breeze out into the room.
A warm-mist humidifier contains a warming element that permits it to create a warm breeze.
Humidifiers with whistles and bells such as fragrance diffusers won't do anything for snoring.
It doesn't matter which type of portable humidifier you pick, make sure it has a good filter and put it running around an hour before you plan to go to bed.
Hold the humidifier within 5 feet away from your bed.
Let humidifier run all night.
If you live in a region with times of high humidity, such as during the summer, don't turn on the humidifier during those periods.
The additional moisture in the air will make your room feel muggy and will not help at all.
SOME OTHER REMEDIES
1. Change Your Sleep Position
Try sleeping on your side; this may help prevent this.
Also, you consider trying a body pillow (a pillow that supports your entire body) that provides an easy fix. It allows you to keep sleeping on your side and can make a dramatic distinction.
It may look you insane, but try taping tennis balls to the back of your pajamas. This may stop you from sleeping on your back.
You can take a look on this video where Dr Axe talks about some of helpful tips to help reduce snoring just from changing sleep positions for different type of snorers.
2. Avoid Alcohol
You should know that drinking alcohol four to five hours before sleeping makes snoring worse.
And people who don't usually snore will snore after drinking alcohol.
Alcohol curtails the resting tone of the muscles in the back of your throat.
This may be the reason for you to snore.
3. Lose Weight
Weight loss may help some people but not everyone.
Thin people snore, too, and apparently, it's not because of overweight.
So, if you get fat and started snoring and did not snore before you become obese, weight loss may help you.
Especially, if you gain weight around your neck, it clinches the internal diameter of the throat, making it collapsed during sleep, causing snoring.
4. Practice Good Sleep Hygiene
Lousy sleep routine can affect similar to that of drinking alcohol.
Working long hours without sufficient sleep means when you finally hit the sack you're overtired.
You sleep deep and hard, and the muscles get floppier, which create snoring.
These simple tips can make a huge difference in reducing snoring.
Snoring is caused by things such as your mouth, tongue, throat or airways in your nose vibrating as you breathe.
It occurs because these parts of your body narrow and relax when you're asleep.
You're more likely to snore if you are overweight, smoke, drink too much alcohol and sleep on your back or dry air in your bedroom.
So, if the dry air in your bedroom triggers you snoring, you should get a humidifier.
Dry air dries out nasal membranes and throat and causes congestion.
All this leads to snoring problem.
It's quite possible a humidifier would help by adding moisture to your home.
Above, we mentioned, also some other possibilities to get rid of snoring.
The first step is finding out which is a trigger of your snoring; then you should take into account all tips you founded here. Just like that you may control snoring instead wander around.
Do you snore?
Does your partner or a family member have a problem with snoring?
What do you think the cause of your snoring is?
Should you try some tips, we discussed above?
Share with me your experience.