Snoring occurs when the flow of air from the mouth or nose to your lungs makes the tissues of the airway vibrate. This usually is caused by a blockage or narrowing of the airway along the nose, mouth, or throat.
 |
| Chief! |
You don't snore when you are awake because the muscles of the throat hold the tissues in the airway in place. When you sleep, the muscles relax, allowing the tissues to soften and cause the blockage.
What to do:
- Avoid alcohol before going to bed: Alcohol causes the muscles to relax more than usual during a normal night's sleep. This added relaxation of the muscles makes the back of the throat collapse more readily, which then causes snoring.
- Exercise: Exercise can strengthen and tone muscles, including those in the neck. If you're overweight, get to and maintain a healthy weight. Losing even a few kilos can make a big difference.
- Quit or cut down on smoking: Cigarette smoke irritates the lining of the nasal cavity and throat, causing swelling and catarrh. If the nasal passages become congested, it's difficult to breathe through your nose because the airflow is decreased.
- Sleep on your side: Try to sleep on your side rather than your back. While sleeping on your back, your tongue, chin and any excess fatty tissue under your chin will probably relax and squash your airway. Sleeping on your side prevents this.
- Humidifier: Use a humidifier if the air in your home is too dry.
- Sleeping pills and sedatives: Avoid sedatives and antihistamines, especially at bedtime.