Snoring is the sound that occurs when inhaled air moves the tissues entering the airways and makes them vibrate while breathing during sleep.
In some cases the sound is light, but in many cases, it is loud and unpleasant.
Snoring is a very common condition and in fact, everyone snores at least once in life.
But for some people, snoring can be very severe, so much so that it causes frequent arousals at night.
This severe snoring, also called ronchopathy, can also be a real nuisance for those around you.
So how to stop snoring?
What is snoring?
When you sleep, your throat muscles and mucous membranes relax and stretch.
This generates vibrations which are the sounds of loud and irritating snoring that we hear.
Snoring can affect anyone, especially men.
Snoring can be caused by:
– obstructive apnea
– side effects of certain drugs
– alcohol consumption
– deviation of the nasal septum
– sagging throat muscles
– obstruction of the nasal passages due to allergy or disease
– large and distended palate or uvula
– sleeping on your back
– lack of sleep
– adenoids or swollen tonsils
– breathing problem
Symptoms of snoring
Snoring is not without consequences for the person.
This is not just an inconvenience for the partner.
Indeed, snoring often results in:
– noisy breathing while sleeping
– painful awakening with headaches
– excessive fatigue and drowsiness during the day
– dry mouth or sore throat in the morning
– nocturnal awakenings
– gasp or cough during the night
– more frequent need to urinate at night
Snoring is sometimes a sign of a serious health problem such as sleep apnea.
Note that not all snorers are necessarily victims of obstructive apnea.
However, snoring is one of the major symptoms, which is why it should not be overlooked.
If sleep apnea is left untreated, it can lead to more serious health problems like hypertension or type 2 diabetes.
How to know if you’re snoring?
Upon making a diagnosis, your doctor will review your medical history and may perform a physical exam.
Your partner may have to answer certain questions to determine when and how you snore to help the doctor assess the severity of the snoring.
X-rays and a CT scan may be done to assess the airway structure and highlight a problem such as a deviated nasal septum.
Your doctor may also give you a sleep test.
It can be done at home or in the hospital.
Its purpose is to analyze your breathing during sleep by a study called polysomnography.
During this study, you are under observation during the night while being connected to various sensitive sensors.
A record contains various information:
– phases of sleep
– blood oxygen level
– respiratory rate
When suffering from heavy snoring, the first recommendation is to make certain daily modifications.
And in particular:
– no longer consume alcohol and especially before bedtime
– try to change your sleeping position, sleep on your side, lift the pillow, or use an ergonomic pillow to support the neck well
– limit sleepless nights
– lose weight
– quit smoking
– treat a nasal problem
If snoring is chronic and causes sleep apnea, your doctor may recommend certain oral devices to put continuous pressure on the airways or surgical intervention.
Oral appliances are adapted dental prostheses that allow you to reposition your cheeks, palate, and tongue so that the passage of air is never obstructed while suppressing loud snoring.
This device is prescribed by sleep specialists and designed in collaboration with dentists.
It must be worn every night.
CPAP or continuous positive pressure ventilation requires you to wear a mask that sends pressurized air into the airways so that they do not obstruct during sleep.
Lose weight to snore less
Losing some weight can directly affect snoring.
Not only do you improve your health by losing a few pounds, but it also reduces the throat tissues directly involved in the vibrations of snoring.
Limit dairy products
Avoid consuming dairy products at night as they cause mucus production in the sinuses, throat, and lungs which makes snoring worse.
Sleep on your side
When you sleep on your back, the tongue tends to collapse to the back of the throat and block the airways.
Sleeping on your side may solve your problem by clearing the airways.
Little tip: remember to place a leg pillow (#ad) to support your lower back and hug another pillow in your arms to fall asleep.
This trick will prevent you from instinctively lying on your back while asleep.
Raise the head of your bed
By raising your headboard about ten centimeters you increase your oxygen levels and reduce your snoring.
Use a nasal drip
Using a nasal strip like this (#ad) spread your nostrils so that your breathing is more fluid.
A nasal dilator (#ad) is a small accessory that is placed in the nostril to space the narrowest part and thus promote the passage of air.
It lowers the resistance of the airflow to allow easy breathing.
Treat your chronic allergies
The allergy causes swelling of the airways which interferes with nasal breathing and forces you to breathe through your mouth.
The risk of snoring is increased.
Talk to your doctor to find a medicine suitable for your allergy symptoms.
Limit or stop your alcohol consumption
Numerous studies show that alcohol before bedtime increases sagging muscles and mucous membranes in the throat.
Try not to drink alcohol for at least two hours before sleeping.
Smoking is a bad habit that can lead you to snore but especially to have episodes of apnea.
Get enough sleep
Daytime sleepiness, extreme fatigue, and lack of sleep make snoring worse.
Make sure you get 7-8 hours of sleep each night.
Your body will find peace in this normal rest period and your snoring will decrease.
Use anti-snoring device
This anti-snoring orthosis (#ad) is a very popular remedy for controlling snoring.
Its role is to widen the upper airways for better breathing, suppression of snoring, and even prevention of night apnea.
Its advantage lies in the fact that you mold the footprint of the orthosis yourself so that it adapts perfectly to your morphology and thus provides the desired effects.
Use a CPAP machine
Sending pressurized air through a mask while you sleep allows you to keep your airways open.
This treatment is frequently recommended for people with obstructive apnea.
If this device has been prescribed for you, remember to bring an ergonomic CPAP pillow (#ad) to put an end to leaks and not to remove it while sleeping.
In the majority of cases, the snoring problem is resolved with some everyday adaptations or with weight loss.
However, there are cases where snoring causes breathing problems.
Your doctor may therefore advise you to undergo surgery to implant polyester filaments into the palate.
By strengthening it, they help reduce snoring.
The essential oil to facilitate breathing
Make yourself a balm from coconut oil and add a few drops of eucalyptus essential oil.
Eucalyptus is well known to clear the bronchi during colds.
It reduces inflammation and improves breathing by thinning mucus.
Eucalyptus essential oil is rich in antioxidants, has anti-inflammatory properties, and is an excellent pain reliever.
Before going to bed, massage the chest and neck to enjoy the benefits of eucalyptus oil.
This way you open the airways before sleeping and keep snoring under control.
You can also use a blend of lavender and chamomile essential oils which will help you regulate your sleep.
The Neti pot
The Neti pot (#ad) allows you to do a sinus wash which can be lifesaving for your problem.
Indeed, snoring is also generated when your nostrils are blocked and the air passage is compromised.
If you do not have this accessory, a simple saline solution instilled into the nose will have the same effect.
The air humidifier
Remember to humidify the air in your room to prevent the mucous membranes from drying out which makes snoring even worse.
You can go from the water cup placed on a radiator to an ultrasonic air humidifier (#ad) which maintains optimal humidity levels for the throat and nose.
Supplements for snoring
One of the primary causes of snoring is a stuffy nose and congested sinuses.
Vitamin C helps cleanse the sinuses while boosting your immune system and improving your respiratory system.
So take 1000mg per day from a better absorbable vitamin C (#ad) can help you snore less.
Some studies show that vitamin b1 deficiency can induce sleep apnea.
Indeed, if you have diabetes, there is a good chance that you are deficient in vitamin b1 (#ad), which has a direct impact on the control of breathing.
How to stop a person from snoring?
Controlling snoring that escapes us and over which we have little control is complicated.
Yet there are effective ways to increase airflow during sleep to avoid wall-shaking.
Added to this, some changes and improvements in the hygiene of life can also undermine them.
Think about your partner, take a nasal drip, drink less alcohol, lose a tiny bit of weight, take the time to get enough rest, take vitamin C with breakfast, and the thunder will rumble less at night.
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