Snoring is a common problem for many people and can be an obstacle to getting quality sleep because it makes you feel unrested in the morning when you wake up. However, the snoring problem can be solved with simple methods if you understand the problem. Let's understand the causes of this condition, along with recommendations on how to solve snoring and how to choose a pillow that helps you sleep better.
Causes of snoring
Snoring is caused by the tissues in your throat vibrating during breathing, which creates a snoring sound. These are often caused by:
1. Problems due to 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 causes complete obstruction. This makes it harder for air to flow through the throat and makes the snoring louder.
2. Improper sleeping position, especially sleeping on your back.
Sleeping on your back can cause your tongue and soft palate to drop to the back of your throat, narrowing your airway and causing snoring. Changing your sleeping position, such as sleeping on your side, can help alleviate this problem.
3. Drinking alcohol before bed
Alcohol causes the muscles in your throat to relax more than normal, which can lead to airway obstruction and make your snoring sound more severe.
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, declining estrogen levels can weaken the muscles in the airway, leading to increased snoring.
Easy ways to stop snoring
Although snoring is normal, in the long run it can cause other health problems. For those who have this problem, you can use these basic methods to solve snoring.
1. Adjust your sleeping position to avoid snoring.
Sleeping position has a direct effect on snoring, especially sleeping on your back, which can cause your tongue and throat tissues to fall down and block your 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.
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If you must sleep on your back, you should sleep semi-sitting on your back, 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, you should consult a doctor to treat the root cause before the snoring becomes severe and affects your sleep quality.
2. Arrange your bedroom for a comfortable sleep.
Your bedroom environment affects your sleep quality. A dust-free or allergen-free bedroom will reduce the risk of respiratory irritation, which can increase your chances of snoring.
- Adjust the room temperature to between 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 sleep.
3. Alternatives to living with someone who snores because anti-snoring pillows do not really exist.
There is no 100% guaranteed anti-snoring pillow, but if you’re someone who sleeps 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-canceling devices or ear plugs while sleeping.
- Try to go to bed and fall asleep first, because when the other person starts snoring, it will be harder to fall asleep.
- Take a muscle-relaxing, sleep-promoting vitamin, such as magnesium, before bed.
- Consider separating beds or bedrooms or installing screens to reduce snoring.
4. Avoid alcohol before bedtime.
As mentioned, alcohol has a direct effect on the respiratory system because it causes the muscles in the throat to relax too much, resulting in a narrowing of the airway and eventually causing snoring.
- Avoid drinking alcohol at least 3-4 hours before bedtime.
- If you want to drink, keep the amount to a minimum. After that, drink plain water to reduce dryness in the throat.
5. Exercise and weight control to prevent snoring.
Excess weight, especially fat deposits 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 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 sleeping patterns. That’s why we have the BestFIT program that helps you choose the right health pillow for your body shape. You can also get advice from a Sleep Coach, an expert who has been trained by a physical therapist at every mr.big branch.
