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Before you attempt to solve the problem, you should be aware of its causes. Snoring has a variety of contributing factors, one of which is the anatomy of your mouth. Some people have a soft palate, or one that is too thick or low. They may also suffer from enlarged tonsils. All of these cause a narrowing of the airway.
Obesity is another common cause of snoring, as is the consumption of alcohol. Alcohol has a tendency to relax the muscles of the throat, resulting in airway obstruction.
Last but not least, nasal problems can cause snoring. If you suffer from a deviated septum or nasal congestion, you may be more likely to snore than those who do not. - When you lie on your back, your tongue can fall into your throat. This will make your airway more narrow and obstruct normal airflow. Sleeping on your side is an easy fix to this problem. However, if you are unable to stay on your side, you might want to sew a tennis ball to the back of your pajama shirt; this will make sleeping on your back extremely uncomfortable and, over time, sleeping on your side will become second nature.
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If you are suffering from nasal congestion due to a cold or chronic condition, there are a few things you can do to treat it and alleviate the snoring that results from it.
First, try inhaling steam before bedtime. You can also place a humidifier in your room to relieve the congestion and moisturize your throat.
Adhesive nasal strips, such as BreatheRight, are another option. These help the air flow through your nasal passageway by opening your nostrils and keeping them open. - By elevating your head, you will keep your airways clear of anything that may obstruct them. You can try using a thicker pillow or multiple pillows to accomplish this. When choosing your pillow, be sure it is on the firm side; a pillow that is too soft only enables the throat muscles to relax, resulting in the passageway becoming too narrow.
- A dental specialist can give you an oral appliance which will be formfitting to your mouth, preventing your tongue from falling back into your throat. This allows your airway to remain free from obstruction. If this is the route you choose, be sure to follow up with the specialist during the first year to ensure the fit is right.
- This device is typically used in more severe cases, especially for those who may be at risk for suffering from sleep apnea, a condition in which breathing stops and starts repeatedly during sleep. It is a mask worn over the nose at night that provides a continuous flow of pressurized air through your airway. Though it eliminates snoring, many find it uncomfortable to sleep with this device.
