Snoring has almost received a comedic status, often pushed out of conversations as an annoying habit. It is an alert system inbuilt in our body to warn us of something serious that might have been going on.

Snoring is often associated with OSA (OBSTRUCTIVE SLEEP APNEA). While not everybody that snores has Sleep Apnea, it is extremely irritating for both you and your partner. It is not just a symptom for something else but also a cause for further health issues like headaches, daytime sleepiness, low oxygen level in blood, strain on heart, and problems with concentrating.

What Causes Snoring?

A figure of a deviated septum of the nose.

Snoring is the vibration that is caused by your throat muscle blocking the airflow while sleeping. When you sleep, the muscles in your throat, tongue and roof of the mouth start to relax, causing the flow of air to minimize and vibrate. The narrower the airway, the more vibration occurs, which causes the snoring to be louder and louder.

  • Mouth Anatomy: People with low, thick palate and those who are overweight are prone to louder snoring. It basically has to do with the muscles that can obstruct the airway.
  • Nasal Problems: Congested or deviated nasal septum can often cause snoring. You can often feel this when you are suffering from the cold with clogged nose.
  • Alcohol Consumption: You may have observed loud snoring in people when they are passed away after a night of drinking. Alcohol relaxes throat muscles which can obstruct the airway.
  • Sleep Deprivation: Snoring often causes sleep deprivation which in turn causes even more snoring. A vicious cycle.

What Can You Do? Solutions to Snoring

A guy wears an anti-snoring septum.

The very first thing you have to do is consult with your doctor and stop consulting online articles (no, not even this one). As almost a third of the people who snore constantly are suffering from Obstructive Sleep Apnea, consultation with a doctor is a must.

If you are sure you don’t have sleep apnea, there are a few solutions to your snoring problem.

  • Watch What You Eat: It is almost a cliche in the medical world to suggest watching your weight to combat any condition. It is a cliche because it is true.
  • Moderate Your Drinking: Drinking is one of the main causes of snoring. Avoid heavy drinking right before you go to bed.
  • Improve Sleeping Pattern: A good sleep cycle helps you get enough rest and going through the day. If you’re overtired, you sleep deep and hard which makes the muscle floppier.
  • Anti-Snoring Devices: There are various gadgets and devices available which claim to stop snoring. The best ones are those which are non intrusive and easy to use like anti snoring septums.