These 5 neat tricks will help you or your partner put snoring to rest

If you’re sick and tired of your partner’s snoring, then there are two things we are going to tell you – one, that it can be a sign of a major health issue, and two, you can totally deal with it.

But first let’s tell you why your partner snores like a maniac? Well, that’s because when we sleep, our neck muscles become relaxed. But at times, they become too relaxed, due to which the air passage in the nose and throat becomes narrow. Due to this, the air doesn’t reach the lungs. And because of this, the surrounding tissues vibrate, and the sound that is created is known as a snore.

Now let’s look at eight other causes of snoring: 

1. Nasal blocking

If your nasal passage is blocked, then you are definitely going to snore. The possible reasons can be an allergy or even a deviated septum.

2. Excessive body weight

Did you know? If you are on the heavier side, then poor muscle toning and an increased amount of tissue around the throat and neck, can lead to snoring. It is imperative to maintain optimum weight, and adhere to a healthy lifestyle.

4. Ageing

“As people age, their sleeping habits get altered. Some people take much longer than usual to sleep. Aging tends to impact snoring, because the throat muscles and tongue relax more during sleep with age, leading to vibration on inhaling, which invites snoring,” says Dr Arvind Kate, pulmonologist from Zen Multispecialty Hospital, Mumbai.

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5. The way of sleeping

Many people snore when they sleep on their back, but do not when they rest on their stomach or sides. Try to sleep on your side or belly, which may allow you to reduce the frequency of snoring.

6. Alcohol

Another reason given by Dr Kate for snoring is consumption of alcohol. Drinking alcohol before sleeping can lead to snoring. Alcohol is a muscle relaxant, and due to this, the areas around the throat and airways slacken during sleep. This may cause a vibration when you breathe.

Males snore more, as compared to females

Men have narrower air passages, when compared to women. Hence, they snore much more.

7. Obstructive sleep apnea (OSA)

“This is a serious condition that can lead to breathing problems, when you’re asleep, because the soft tissues in your throat collapse and tend to block the airway. Sleep apnea will have associated diabetes, BP and heart-related issues. Diagnosis and treatment of OSA will help in blood sugar control, BP control and eventually weight reduction. OSA is a potential risk factor for sugar and BP control,” warns Dr Kate.

8. Structure of the mouth

Even a problem with the structure of the mouth, nose or throat can make you snore.

Here are five ways to deal with snoring

1. Smoking can worsen your snoring problem. Hence, quit it immediately by opting for smoking cessation therapy.

2. Do not drink alcohol before hitting the sack.

3. Swear by a proper sleep schedule. Get a maximum of eight hours of sound sleep, every single day.

4, Instead of ignoring your allergies, get the right kind of treatment. Allergies can reduce airflow via your nose, and you may be forced to breathe from your mouth. Take medication, as prescribed by the doctor.

5. “If you wish to prevent snoring, then you must use an oral appliance to keep your air passage open, and breathe freely by preventing snoring. Continuous positive airway pressure machine (CPAP) can be helpful when you have OSA, and it can help you sleep peacefully,” recommends Dr Kate.

With these tips, you can hope to sleep well by keeping snoring at bay.