Why do we snore when we sleep?

Snoring is the sound of obstructed air movement in the respiratory system due to excessively relaxed throat muscles and tissues. This obstructed air causes the soft tissues in your throat and palate to vibrate, creating a sound while you sleep. The noise of snoring can occur in both directions: inhale and exhale.

Snoring can be loud, causing distress to the snorer, their partner, and those around them, but there is also mild snoring. The volume of snoring depends on the amount of air that passes through the narrow passage of the throat. If the muscles and tissues of the throat located in the passage are too relaxed, this obstructs the passage of air without problems; therefore, the sound will tend to be louder.

People who have too much nasal and throat tissue or “flabby” tissue that is more prone to vibrating are more likely to snore. The tongue can also play a role in disrupting smooth airflow.

So why do we only snore when we sleep?

After all, we inhale and exhale air during the day and it passes gently enough that we don’t create a snoring sound while awake. Well, when we go to bed to sleep after a long busy day, the muscles and tissues of our body relax; this includes the throat and mouth. Relaxed muscles and tissues push down the throat, causing air to become blocked in the duct.

How to stop snoring while you sleep?

Here are some anti-snoring practices at bedtime that you can do at home that can help you stop snoring. We are all people who respond to different methods, so it may take a little time, patience, and experimenting with different solutions to find out what works for you (or your partner) to stop snoring:

Sleep on our side instead of your back. Sleeping on your back causes the relaxed muscles and tissues of the throat to push down and interrupt the flow of air. You are usually unaware of your body position while sleeping, so to maintain a side sleeping position, try using positioning pillows. As the name suggests, these pillows are heavy and firm enough to hold you in the sleeping position on your side and make sure you don’t roll on your back or stomach. Put a pillow behind and in front of you when sleeping on your side to keep your body from moving. Over time, your body will adjust to sleeping on your side and you will not need help with pillows. Take a look at the Hullo pillow, made from organic cotton and buckwheat hulls, it is designed to help you sleep better.

Try sewing a tennis ball to the front and back of your pajamas. This is a bit more uncomfortable than other methods, however it has proven effective for some people. If you roll out of your lateral sleeping position, the tennis balls will keep you in check, as sleeping on a hard tennis ball is definitely not pleasant.

Sleeping on the sofa For a few weeks you can also teach your body to sleep on its side, as the sofa has limited space for it to roll over. If the sofa is large enough to allow you to roll onto your back, try placing a positioning pillow behind you to limit the space. Over time, your body will learn to sleep on its side.

If the above solutions seem too uncomfortable or if you need to sleep on your back, try the following:

Increase the elevation of your pillowEither stacking two pillows together or investing in an anti-snoring pillow. The elevation helps to relieve the pressure that the relaxed muscles of the throat and tongue put on the airway passage, allowing smooth and unobstructed air flow through the respiratory system. Make sure you don’t bend your neck up too much, as this will strain your neck muscles. Read the anti-snoring pillow reviews to find the one that’s right for you.

Try an anti-snoring mouthpiece. These devices help reposition the lower jaw and tongue by bringing them closer together, allowing air to gently pass through the throat and nose. There are many different types of these devices on the market, from home kits to snoring aids designed specifically for you by a dentist, so do your research to find which one is best for you. The American Sleep Association reviewed a variety of popular anti-snoring devices, which are worth reading if you are considering this method.

Keep your sinuses and sinuses clean. There are many ways to do this: blowing your nose before bed, using a saline rinse to clear your sinuses, a neti pot, a nasal decongestant spray or nasal strips, and a diffuser scented with eucalyptus or tea tree oil can help. to breathe gently during sleep. If you suffer from hay fever or allergies, take extra precautions to keep your room free of dust and pets. Consult your doctor if you want to explore the possibility of taking antihistamines to alleviate allergic symptoms.

To humidify helps keep the air in the room moist, as dry air can sometimes irritate the nasal passages and lead to snoring.

Make sure to mentally note the position from which you wake up in the morning. If you are on your side, it is a good sign, it means that the method you are using is working! If you still wake up on your back, try a different tactic and don’t give up!