Snoring is the vibration of respiratory structures and the resulting sound, due to obstructed air movement during breathing while sleeping. Snoring is a condition that affects 45% of normal adults and can be a signal that something is seriously wrong with one’s breathing during sleep. Men are generally more likely to snore than pre-menopausal women, however, women who have gone through menopause are just as likely to snore as men. Children generally do not snore unless they have enlarged tonsils or adenoids.
- Poor muscle tone in the throat and the tongue.
- Alcohol and sleeping pills relax the muscles too much, causing snoring.
- Blocked nasal passages.
- A long soft palate and uvula narrows the passage from the nose to the throat – They can flutter during relaxed breathing causing snoring
- Deformities in the nose or nasal septum – Deviated septum refers to a malformation in the wall that separates the nostrils.
- Exercise regularly.
- Avoid sleeping pills and antihistamines before bedtime.
- Avoid alcoholic beverages within 3 hours before bedtime
- Avoid heavy meals within 3 hours before bedtime
- Sleep on the side rather than in the supine position. To keep from turning you can sew a pocket with a tennis ball in it on the back of your pajamas.
- If snoring becomes disruptive to the snorer and his/her family, consult a health care professional. The snoring may be a symptom of obstructive sleep apnea.