If you sleep with a snorer or someone has complained about your noisy sleep, chances are you’d like to know how to stop snoring!
We all been kept awake with snoring before — that snorting, rattling sound people make when they’re asleep. Sometimes it can be a gentle, and other times it can be very loud!
What is snoring?
Snoring happens when part of your throat (the pharynx) vibrates. While you’re awake, the pharynx (located behind the tongue) is held open by small muscles. During sleep though, these muscles relax causing the airway to narrow. Breathing through this narrowed airway causes the air to vibrate, and make the sound of snoring.
What causes snoring
Some people snore because their airway is smaller than normal or they have physical factors such as nasal deformities. You may also snore if you’re:
- a smoker
- suffering from allergies or nasal congestion
- overeating or drinking alcohol before bedtime
- taking certain medications
- extra tired
- a back-sleeper.
Effects of snoring
Most of the time, snoring doesn’t cause too many problems — other than disrupting your bed partner’s sleep. And then, relationships can get a bit tense!
However, sometimes snoring is a symptom of a serious condition called sleep apnoea or obstructive sleep apnoea (OSA).
What is sleep apnoea?
OSA is characterised by repeated episodes of partial or complete obstruction of the throat while you’re asleep. This obstruction can cause the sufferer to stop breathing for anywhere from 10 seconds to one minute. The sleeper usually wakes up snorting or gasping for air, only to fall immediately back to sleep. Sleep apnoea episodes can occur up to hundreds of times during the night without the sleeper knowing.
If you suspect you or your partner has sleep apnoea, it’s important to speak to your doctor as this sleep disorder can seriously affect your health. You will need to undergo a sleep study to get a diagnosis.
How to stop snoring
If the only problem relating to snoring is that it keeps the rest of the household awake, you may like to try the following tips:
- Quit smoking
- Maintain a healthy weight
- Treat any nasal congestion
- Avoid alcohol and sedatives before bed
- Avoid eating large meals before bed
- Sleep on your side instead of your back.
Oral appliances (form-fitting dental mouthpieces) may also help position your jaw, tongue and soft palate to prevent or reduce snoring. Speak to your dentist about whether this option is suitable for you.
More serious cases of snoring can be treated with the use of a CPAP (Continuous positive airway pressure), which is a mask you wear over your nose and mouth while you sleep. In some cases, surgery may be required to open the upper airways and prevent significant narrowing during sleep.
While we don’t have all the answers to your snoring problems, we can help you out with a comfortable, supportive mattress. In fact, we have a wide range that will suit everyone in the family. Come into our store or browse our range online today.