Snoring happens when you can’t move air freely through your nose and throat during sleep. While sleeping, the surrounding tissues in the throat vibrate, producing the familiar snoring sound. Reports reveal that “people who snore often have too much throat and nasal tissue or “floppy” tissue that is more prone to vibrate” whilethe position of the tongue also gets in the way of smooth breathing, resulting in the common snoring sound.
There are ways to control/minimize snoring below:
«1. Watch your sleep position.
When you snore a lot, it’s best to sleep on your side as lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound (snoring) during sleep.
«2. Lose weight.
Being overweight is usually another reason people snore, this is because overweight people tend to have fatty tissue in the back of the throat that makes the ‘snoring’ sound during sleep. It’s best to drop a few pounds which can reduce the fatty tissue in the throat as well, which will decrease or even stop snoring.
«3. Check sleeping environment/bedroom.
Dust, damp rooms, pillows, sheets and more can cause people to snore. Make sure to get rid of dust especially on fans, AC compartments etc.
«4. Avoid alcohol, sleeping pills, sedatives and more.
These are muscle relaxants that interfere with proper breathing. Alcohol, sedatives and more, relax the muscles in the throat resulting in deeper sleep which aggravates snoring.
«5. Clear nasal passages.
If you have a stuffy nose, clear it before sleeping off as this helps you breathe more easily while sleeping.