Normal ageing: With ageing muscle tone decreases that commonly relaxes throat muscles
Poor sleep posture: Sleeping on back relaxes throat muscles
Anatomical abnormalities: Abnormalities of nose and throat like deviated nasal septum, nasal polyps and enlarged adenoids or tonsils blocked airways.
Obesity: Pretty strong relationship exists between obesity and snoring. A lot of fatty tissues at back of neck obstruct airways.
Alcohol intake: Potent muscle relaxing property of alcohol seriously worsen throat obstruction
Medications: Sedatives and muscle relaxant taken at night increases muscle relaxation.
Frequent snoring has a bad impact on quality of sleep not only yours but your partner too.
Disturb night sleep: Constantly harsh noise not only disrupts own but as well as partner’s sleep. Hence snoring is a major reason of strained relationship.
Heart disease: Snoring is now known to carry the major burden of heart disease. Heavy snoring can be a sign of sleep apnea, a potentially life-threatening condition characterized by obstruction of breathing at night. This increases risk of heart failure and stroke according to study conducted at University of Michigan health system. When walls of a throat collapsed completely, this occlusion causes cessation of breathing. Obstructed breathing decreases the oxygen level in blood and increases a hormonal level of adrenaline, which can lead to rise in blood pressure and irregularities in heart leading to heart attack.
Fixing your snoring problem
Pinpointing an appropriate cause of snoring can help to find out effective fixes. For people suffering from mild to occasional snoring National Sleep Foundation suggests behavior remedies like losing weight and establishment of regular sleep pattern.
Some effective fixes are…
Loose extra pounds: Losing weight, especially those fatty folds around a neck, help to reduce snoring severity. Eat small but healthy meals frequently at least 3 to 5 times a day. Include fruits and vegetables and avoid spicy, salty and sweet foods to shed your extra pounds.
Wise sleeping: Change your position while sleeping, that is sleeping on sideways reduces snoring. Positional therapy with sleeping on a side rather than on back can help to ease the problem of snoring. Sleeping on sideways prevents weight of a neck on airways thus reducing sound of snoring.
Avoid: alcohol, heavy meals, and sedative before going to bed.
Be exercise friendly: Exercise serves as a stepping stone in controlling snoring problem. Regular work out not only help in weight loss but effective in toning muscles of throat.
Don’t forget to visit your doctor if you are noticing restlessness in daytime and sensation of chocking or gasping at night.
He may suggest you using dental appliances that avoid falling of tongue on back side. Some may advice CPAP (Continuous Positive Airway Pressure) mask that help to deliver pressurized air during breathing while sleeping and avoid airway obstruction. Surgery can be a useful weapon in correction of anatomical abnormalities.
Image credit: The Truth about snoring