There’s nothing funny about snoring. Even if your initial tendency is to laugh at someone who snores, there’s really nothing hilarious about it. Try sleeping with someone who snores all the time. You’re not going to be too happy about that, are you?
Normal or occasional snoring doesn’t usually disrupt the quality of sleep. It’s annoying but that’s about it. It’s a different thing with habitual snoring. There is no quality of sleep to speak of at all.
Mild snoring may have little effect on the quality of your sleep. However, as the airway becomes more obstructed the effort to breathe likewise increases. If breathing is compromised, the oxygen levels in the blood will drop. This may lead to temporary arousals and sleep may thus become disrupted.
So, if you think that a habitual snorer gets a good night’s sleep, think again. Since sleep is disrupted, a habitual snorer is bound to wake up tired. That’s not good at all. Lack of sleep can eventually lead to some serious health problems.
In the short term, a lack of adequate sleep can affect judgment, mood, ability to learn and retain information, and may increase the risk of serious accidents and injury. In the long term, chronic sleep deprivation may lead to a host of health problems including obesity, diabetes, cardiovascular disease, and even early mortality.
This doesn’t mean that there is no hope for the habitual snorer because there is. It’s really just a matter of choosing the right snoring treatment. So, if you’re a habitual snorer or you’re stuck with one, then take a look at these options.
To start with, you can consider some of these natural options. First of which is to lose some weight.
In a study in the journal Sleep and Biological Rhythms, overweight people were nearly 50% more likely to develop snoring problems over a four-year follow-up than normal-weight participants. That’s because fat deposits in your upper airway can obstruct your breathing, says Men’s Health sleep advisor Dr Christopher Winter.
“Even losing 2kg can make a huge difference,” says Dr Winter.
The second natural option is to stop smoking and drinking.
Smokers are twice as likely to snore than people who don’t puff, finds a study from Howard University. Lighting up irritates your nasal passages, which decreases airflow and makes it hard to breathe through your nose, says Dr Winter.
Alcohol isn’t a great sleep aid either. In a study from Germany, guys who imbibed before bed snored more and louder than those who abstained. Booze relaxes your muscles, blocking the air passage in your throat, says Dr Winter. Cut yourself off a couple hours before hitting the sack.
The third natural option is to change sleeping position. Apparently, sleeping on the back cannot silence the snoring. The best sleeping position to prevent snoring is to side sleep.
Sleeping on your side is beneficial for patients who have obstructive sleep apnea, prone to general snoring, neck and back pain, and for those pregnant.
Interestingly, the fourth natural option is to sing.
Singers score significantly lower on a snoring scale than people who keep their mouths shut, according to research from the UK. Singing strengthens the muscles in your soft palate and upper throat, so they’re less likely to collapse and block your airway.
Fortunately, you don’t have to sound like Sinatra to experience the effects for yourself. The researchers suggest that any type of singing for a small amount of time each day could be beneficial. There’s your excuse to belt out on your drive to work.
Of course, these are natural options to prevent snoring. Other options you can consider are snoring mouthpieces. Snoring mouthpieces have been proven to be very effective. For example, the https://snoringmouthpiecereview.org/sleeptight really works.