Snoring is a common problem for many people and can be an obstacle to quality sleep, as it can leave you feeling unrested in the morning. However, snoring can be easily solved if you understand the problem. Let's understand the causes of this condition, along with recommendations for how to treat snoring and how to choose a pillow that will help you sleep better.
Causes of snoring
Snoring is caused by the tissues in your throat vibrating during breathing, resulting in a snoring sound. These are often caused by the following factors:
1. Problems from uncomfortable breathing
If the airway narrows or becomes obstructed, such as with sinusitis, chronic allergies, or obstructive sleep apnea (OSA), the airway can narrow, which in some cases can be so severe that it completely blocks the airway. This makes it harder for air to flow through the throat and makes snoring louder.
2. Improper sleeping position, especially sleeping on your back.
Sleeping on your back can cause your tongue and soft palate to fall back into the back of your throat, narrowing the airway and causing snoring. Changing your sleeping position, such as sleeping on your side, can help reduce this problem.
3. Drinking alcohol before bed
Alcohol causes the muscles in your throat to relax more than normal, resulting in airway obstruction and making snoring more intense.
4. Being overweight or obese
People who are overweight, especially those with accumulated fat around the neck, are at higher risk of snoring because the airway narrows and puts more pressure on the muscles in the throat.
5. Increasing age
As we age, the muscles in our throat and soft palate lose their elasticity, causing more vibrations during breathing, making it easier to snore.
6. Changes in hormone levels
In postmenopausal women, decreased estrogen levels can weaken the muscles in the airway, leading to increased snoring.
Simple ways to stop snoring
Although snoring is normal, in the long run it can lead to other health problems. For those who have this problem, these basic solutions can be applied.
1. Adjust your sleeping position to avoid snoring.
Sleeping position directly affects the occurrence of snoring, especially sleeping on your back, which can cause the tongue and tissues in the throat to fall down and block the airway, causing louder snoring.
- Change to lying on your side, half-prone, with your face slightly tilted down to prevent the base of your tongue from obstructing your airway.
- Use a bolster or pillow to help you sleep on your side for longer periods of time.
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If you must sleep on your back, you should sleep in a semi-sitting position, with your torso elevated, such as by using an adjustable bed to elevate your head and torso, or by using a Gerd Pillow for reflux sleep.
However, pillows and sleeping positions are only mild acid-reducing techniques and cannot help with chronic snoring. If you have chronic snoring, consult a doctor to treat the underlying cause before it becomes severe enough to affect your sleep quality.
2. Organizing the bedroom for a comfortable sleep
Your bedroom environment affects the quality of your sleep. A dust- or allergen-free bedroom will reduce the risk of respiratory irritation, which can increase the chances of snoring.
- Adjust the room temperature to 22-25 degrees Celsius , which is the temperature that helps you sleep comfortably.
- Use an air purifier or humidifier. If the air is dry or dusty, it can make breathing difficult, leading to snoring.
- Avoid noise and light from electronic devices that may disturb your sleep.
3. An alternative to living with someone who snores, because anti-snoring pillows do not really exist.
There's no 100% guaranteed anti-snoring pillow, but if you sleep with someone who snores, we have some suggestions to help you sleep better.
- Choose a pillow that supports your body and sleeping position to help you sleep comfortably, fall asleep easily, and wake up as little as possible during the night.
- Use noise reduction or noise canceling devices while sleeping or ear plugs.
- Try to go to bed and fall asleep first, because when the other person starts snoring, it will make it harder for you to fall asleep.
- Take a muscle-relaxing and sleep-promoting vitamin, such as magnesium, before bed.
- Consider separating your bed or bedroom, or installing a screen to reduce snoring.
4. Avoid alcohol before bed.
As mentioned, alcohol directly affects the respiratory system by causing the muscles in the throat to relax excessively, resulting in a narrowing of the airway and ultimately causing snoring.
- Avoid drinking alcohol at least 3-4 hours before bedtime.
- If you do want to drink, keep the amount to a minimum. Afterward, drink plain water to reduce dryness.
5. Exercise and weight control to prevent snoring.
Excess body weight, especially fat accumulated around the neck, can compress the airway and make it easier to snore.
- Control your weight by eating healthy foods and avoiding foods high in fat.
- Exercise regularly, at least 30 minutes a day, such as brisk walking, running, swimming, or yoga.
- Exercise your throat muscles, such as pronouncing the vowel "a" for 10 seconds or blowing up a balloon to help strengthen the muscles in your throat.
Consult a Sleep Coach to find the right health pillow for you.
At mr.big, we understand that everyone has different sleep patterns. That's why we offer the BestFIT program to help you choose the right health pillow for your body. You can also receive advice from a Sleep Coach, a trained physical therapist, at all mr.big branches.
