Snoring is the sound of obstructed air movement in the respiratory system due to excessively relaxed throat muscles and tissues. This obstructed air causes the soft tissue in your throat and roof of your mouth to vibrate, creating sound while you sleep. The noise of snoring can be produced in both directions, when inhaling and exhaling.

Snoring can be loud, causing distress to the snorer, their partner and those around them, but there is also soft snoring. The volume of snoring depends on the amount of air that passes through the narrow passage in the throat. If the muscles of the throat and the tissues located in the passage are too relaxed, this obstructs the passage of air without problems; therefore, the sound will tend to be louder.

People who have too much throat and nasal tissue or “loose” tissue that is more likely to vibrate are more likely to snore. The tongue can also play a role in interrupting the flow of smooth air.

So why do we only snore when we sleep?

After all, we inhale and exhale air during the day and it passes smoothly enough and we don’t create a snoring sound while awake. Well, when we go to bed to sleep after a long and busy day, the muscles and tissues in our body relax; this includes the throat and mouth. Relaxed muscles and tissues push down on the throat, causing obstruction of air in the passageway.

How to stop diving while you sleep?

Here are some bedtime anti-snoring practices you can do at home that can help stop snoring. We are all individuals who respond to different methods, so it may take a little time, patience, and experimenting with different solutions to discover what works for you (or your partner) to stop snoring:

Sleep on our side instead of your back. Sleeping on your back causes the relaxed muscles and tissues in your throat to push down and interrupt airflow. You are usually unaware of your body position while sleeping, so to maintain a side sleeping position, try using positioning pillows. As the name suggests, these pillows are heavy and firm enough to keep you in a side sleeping position and ensure you don’t roll onto your back or stomach. Put a pillow behind and in front of you when sleeping on your side to keep your body from moving. Over time, your body will adjust to sleeping on your side and you won’t need help positioning your pillows. Check out the Hullo pillow, made from organic cotton and buckwheat hulls, it’s designed to help you sleep better.

Try sewing a tennis ball on the front and back of your pajamas.. This is a bit more uncomfortable than other methods, however it has been shown to be effective for some people. If you do get out of your side sleeping position, the tennis balls will keep you in check as sleeping on a hard tennis ball is definitely not enjoyable.

sleeping on the couch for a few weeks you can also teach your body to sleep on your side, since the sofa has limited room for you to turn around. If the sofa is big enough to allow you to roll onto your back, try placing a positioning pillow behind you to limit the space. Eventually your body will learn to sleep on your side.

If the above solutions sound too uncomfortable or if you must sleep on your back, try the following:

Increase the height of your pillow, either by stacking two pillows together or investing in an anti-snoring pillow. Elevation helps relieve the pressure that the relaxed muscles of the throat and tongue place on the passageway of the airway, allowing smooth, unobstructed airflow through the respiratory system. Be sure not to bend your neck up too much, as this will overload your neck muscles. Read anti-snoring pillow reviews to find the right one for you.

Try an anti-snoring mouthpiece. These devices help reposition the lower jaw and tongue by bringing them forward, allowing air to pass smoothly through the throat and nose. There are many different types of these devices on the market, from home kits to anti-snoring devices designed specifically for you by a dentist, so do your research to find which one is best for you. The American Sleep Association has reviewed a variety of popular anti-snoring devices, which are worth a read if you’re considering this method.

Keep your sinuses and nasal passages clear. There are many ways to do this: blowing your nose before bed, using a saline rinse to clear your sinuses, a neti pot, decongestant nasal spray or nasal strips, and a diffuser scented with eucalyptus or tea tree oil can all help. to breathe smoothly during sleep. . If you suffer from hay fever or allergies, take extra precautions to keep your room free of dust and pets. Consult your doctor if you want to explore the possibility of taking antihistamines to relieve allergy symptoms.

moisten helps keep the air in the room moist, as dry air can sometimes irritate the nasal passages and cause snoring.

Be sure to make a mental note of the position you wake up in in the morning. If it’s on your side, that’s a good sign, it means the method you’re using is working! If you still wake up on your back, try a different tactic and don’t give up!