Caught in the snore snare….A real nightmare!

Snoring is caused due to obstructed air movement during breathing while sleeping. It may suggest an underlying medical problem like obstructive sleep apnea. Studies have also revealed a correlation between snoring and risk of heart attack. There are different reasons for snoring and to find out the exact reason and the right solution is important. Snoring affects the quality of sleep can cause irritability and fatigue.

Snoring causes poor quality of sleep, irritability, lack of concentration the day after the deed. Snoring is a tad like fingerprints , no two sets are the same and so it is with snoring, There are different rhythms or snoring patterns and even the reasons for snoring vary.

Snoring or that irritating sound which people make through their mouths and nose while asleep happens because of narrow airways failure of air to pass through the respiratory system easily. The air vibrates against the obstruction in airway causing the sound of snoring. The air is unable to escape normally through the airways and hence it causes that grating sound with each inhale and exhale. Yes that sound which makes you wish you could smother the fella with a pillow. We say fella because men are more prone to it than women.

Snoring can happen due to various reasons:

1. Habits: Those who smoke and drink regularly are likely to have a more relaxed set of jaw muscles causing them to snore readily and loudly.
2. Weight: People with excess weight and poor muscle tone are likely to snore more.
3. Age: The wide open mouthed gape kind of snoring usually happens in old people as the breathing muscles lose their tone somewhat.
4. Posture: General posture and sleep posture in particular can affect snoring patterns. Especially, sleeping with the back flat against the bed constricts free exhalation.

How to put a clamp on your snoring?

If you have a snoring problem evaluate how serious it is and then take the necessary elimination strategies.

1. Understand that your snoring can cause sleepless nights to your partners, family or whoever is within ear shot so instead of going in for fancy anti-snore devices which don’t do a thing to help
2. If this is a recent habit then consult your doctor and have him re-evaluate any medications that might be responsible. Try and establish a regular sleep time and ensure that you follow it to the T.
3. Exercise to lose weight as losing flab around the throat can lead to better sleep.
4. Ask a partner to awaken you if you snore too loudly as regular jabs in the gut can help train the mind to behave.
5. Blow your nose out before bed time as clear air passages is what you need. Any nasal constriction or chest congestion is really what gets you started.
6. Sleeping on your side is a better option than sleeping on your back.
7. Before hitting the sack try and hum a few bars of the blues as singing can help tone the vocal cords and they are less likely to go into vibrate mode.

According to help-guide.org there is a rather quaint method to cure snoring and that is to play on a certain musical instrument called the 'Didgeridoo' which is supposed to strengthen the soft palate and throat muscles. If you have no Australian connections then don't despair as rolling your tongue out from all sides before sleep can work just as effectively.