Do you Snore? Here are 9 Reasons Why and 10 Solutions
Do you snore when you sleep? One in three men and one in four women are reported to snore while they sleep. Statistics Canada has reported that almost two times as many men than women snore loudly enough to be heard through closed doors. I remember my father falling asleep in the living room after dinner and doing one big snore! Even today, his own snoring can wake him up and that makes us laugh! And yes, we can hear him through closed doors! I always said: “poor mom”, but now she snores as loud as he does, so they are the perfect duo!
- I always say that gravity is our worst enemy because it brings everything down! As we age, our muscles lose their tone, even in the throat. In deep sleep, the muscles in the roof of your mouth become relaxed (soft palate and uvula) and when you breathe, it that causes a vibration and the snoring noise.
- If you have sleep apnea, you are a snorer! When people stop breathing for 10 seconds, they have sleep apnea. If you think you have sleep apnea, read the 11 symptoms here: 11 Symptoms of Sleep Apnea by Facty Health. You can also get tested at a sleep clinic.
- Men have a narrower airway than women and that is why they snore more. Perhaps, after the age of 70, they are less likely to snore.
- If you sleep on your back that can make you snore even more. Years ago, my father’s physician told him to sleep with a shirt on with a homemade pocket at the back of it. He just needed to insert a golf ball in the back pocket. That was to ensure that he would not sleep on his back.
- Consumption of alcohol and drugs use makes people snore even more because they go to deep relaxation mode.
- If you are obese, you have a greater chance of snoring because of the extra tissue at the soft palate (bigger uvula and tonsils). One of my friends got his uvula removed and he said that it was very painful for a long time. However, it has fixed his snoring problem, but he doesn’t recommend this surgery, not even to an enemy!
- Inactivity is a huge factor for snoring but I am not saying that active people don’t snore!
- Nasal problems or nasal congestion make people snore. If you are sick with a cold or you have allergies you might snore.
- Sleep deprivation causes the uvula to relax and vibrate.
- Eat healthy (more vegetables, plant-based diet and lean meats).
- Be careful about what you eat before bed. Research shows that having a heavy meal or drinking dairy products before bedtime increase chances of snoring.
- Maintain a healthy weight. Shedding a few pounds helps with lean tissues and muscles. It is also easier on your joints.
- Exercise daily (20-30 minutes per day) to tone your muscles, even the ones in your throat.
- Sleep on your side instead than on your back.
- Avoid tobacco, drugs, sleeping pills, sedatives, and alcohol before bedtime.
- Don’t go to bed with a stuffy nose.
- Keep the right relative humidity in your bedroom. In summer, it should be around 50% and in winter more around 30%.
- Consult your physician to talk about your different options and medical solutions.
- Do throat exercises! That one is very interesting. To satisfy your curiosity, read more here: Mouth And Throat Exercises to Help Stop Snoring and Improve OSA (obstructive sleep apnea) by Sleep Foundation.
Snoring is not necessary a bad thing if you don’t have obstructive sleep apnea but it can create friction in your relationships. Some people must sleep in different rooms to sleep better. My mom had to fall asleep before my father if she wanted to sleep well! Take your partner seriously when he/she talks about the subject. Communicate and find solutions together to avoid a divorce.