The Causes of Snoring
Sleeping next to someone who snores may just be one of the most dreadful things to interfere with your ability to fall and stay asleep.
The constant snoring keeps you lying awake in bed, and even if you continuously shake your partner and ask him or her to stop snoring, the snoring shall continue as soon as they fall asleep again.
Snoring: How to Sleep Better
Snoring is something that affects quite a large number of people, and it can definitely cause a significant interference in your ability to sleep effectively.
Sleep is vital to your overall health and wellbeing, as well as for your mental performance and productivity the next day. Chronic sleep loss also causes many diseases, which is why you always need to ensure you get the best sleep possible.
Even though snoring can be quite a pain, there is no need to allow it to keep you awake at night. There is also no need to sleep in a separate room from your partner.
In this article, we’ll look at the primary causes of snoring, we’ll tell you how to sleep with someone who snores, and we’ll provide you with some useful tips along with product recommendations to help you avoid lying awake listening to the dreadful sound of snoring.
The Causes of Snoring
Let’s start by looking at a very common question - “why do I snore?”. If you are struggling with a partner that snores, don’t be too harsh. The truth is, everyone snores - some people just snore more often than others.
This means that, even if you think you have never snored before, you most likely have. It is important to understand the potential causes of snoring.
"Why Do I Snore?"
Even though there are many cases where snoring is simply a disturbing problem at night when you are trying to sleep, there are cases where the underlying cause of snoring can be more serious.
A common cause of snoring is restrictions in airflow whilst sleeping. This is often caused by certain features of the mouth’s anatomy, such as an elongated uvula, which causes an increase in vibrations, as well as an obstruction in airflow.
Sometimes, the excessive amounts of tissue are present in the throat and the obstruction in airflow may occur when a person is lying down. This is a common problem in overweight individuals.
Anatomy of a person’s mouth, obstructions in airflow, and increased vibrations aren’t the only factors that lead to snoring. Other factors include:
- Consumption of alcohol before bedtime impairs the body’s ability to prevent obstruction of airflow and leads to snoring. This explains why people who drink too much on the night out tend to snore more when they fall asleep.
- Certain sleeping positions are also known to contribute to a higher risk of snoring. Sleeping on your back seems to have the most significant effect on your snoring. The reason is simple, this sleeping position causes a greater obstruction in airflow.
- Individuals suffering from nasal congestion chronically, are also more likely to snore whilst sleeping. The same risk applies to individuals who have a deviated nasal septum.
Other Reasons You Might be Snoring
It should also be noted that people who suffer from poor sleeping habits are also highly likely to snore more. Inadequate amounts of sleep can cause the throat to relax during the next sleep, which can disrupt the ability of the body to prevent an airflow obstruction from occurring in the mouth and throat.
In addition to elaborating on these common causes of snoring, we also want to highlight the fact that snoring can be an indication of something more serious.
Snoring has been associated with a condition known as obstructive sleep apnea, also spelled sleep apnoea. This disorder causes pauses in breathing or periods of shallow breathing during sleep. This is usually caused by a blockage in the airflow within the throat.
Prolonged suffering from obstructive sleep apnea can cause excess strain to be placed on a person’s heart, which can lead to high blood pressure, as well as increasing the individual’s risk of suffering a stroke or a heart attack.
Is Snoring Bad for My Health?
The most obvious complication associated with snoring is the fact that it can keep you awake at night. Snoring may not have an impact on the sleep quality of the snorer, the significant other is usually the one who is awake all night long.
When you are unable to sleep well due to your partner snoring next to you, you are likely to start building up sleep debt and you will start to exhibit signs of sleep deprivation. This can cause you to be sleepy the next day, as well as lead to problems in your day-to-day life.
Performing tasks at work become harder, as you will not be able to focus adequately on the tasks you need to do. The immediate effects of sleep deprivation may be quite problematic, but the longer-term effects of chronic sleep loss are a major cause for concern.
Some diseases associated with sleep deficiency include cardiovascular disease, diabetes, and obesity. In turn, these diseases can lead to a reduction in your quality-of-life, and may even affect your life expectancy.
How to Sleep With Someone Who Snores
If your partner’s snoring is keeping you awake at night, then you need to take measures into your own hands. We are here to tell you that there is no need to consider sleeping in another room - such drastic measures are usually not needed.
Certain steps can be taken to reduce snoring and allow you to achieve a more peaceful night’s sleep.
In this section, we want to provide you with some sleeping tips that will help you get a good night’s sleep even if your partner continues to snore throughout the night.
Using Earplugs for Snoring
The easiest way to deal with your partner’s snoring is to block the sound out. You can easily make this happen with earplugs designed for this purpose. Earplugs are effective in blocking sounds from the outside or minimizing them so that at the least, you can fall asleep without waking up.
There are a huge variety of earplugs available on the market, which might make it a little difficult for you to decide on the best option for you. Knowing the difference between the various kinds of earplugs that you can buy will help you choose the right earplug.
When it comes to earplugs for snoring, you need to consider the fact that some earplugs are designed to block external sound, while others are designed to filter sound and deliver outside sound at a lower decibel level. Your ability to get a good night’s rest depends on the type of earplugs you choose.
The Best Earplugs for Sleeping
Several options are available including foam earplugs, wax earplugs, and silicone earplugs. Foam and wax earplugs reduce the noise, but they aren’t very durable. Silicone earplugs contour to the shape of your ears and you can wear them for hours without feeling discomfort.
If you opt for an earplug that has been designed to filter outside sound, then you will still continue to hear your partner snoring next to you. For this reason, you need to make sure that you buy a pair of earplugs that has been designed to block a maximum level of external sound.
An excellent example of such a product would be the Threaded Snore Vents, a set of earplugs that are rolled and placed into the ear - the design allows them to expand inside your ear for a maximum level of noise reduction.
You should avoid buying earplugs that are promoted with words like “high-fidelity”. These earplugs aren’t designed to improve sleep quality. Instead, they reduce the negative effects that loud noises can cause to your ears.
How To Stop Yourself From Snoring
In this final section, we want to take a look at how to sleep better. Many people find that they sleep very lightly and tend to wake up continuously at night if they snore a lot.
Obstructive sleep apnea can also cause issues with the quality of your sleep. All of this can lead to sleep deprivation symptoms and complications, which we have already addressed earlier in this post.
Can a Specialist Help with Snoring
Firstly, if you think that you might be suffering from obstructive sleep apnea or another related health problem you need to seek professional medical advice from your doctor.
Providing your chosen health specialist with a description of your symptoms may help determine whether your snoring could be a sign of something more serious, or rather just an obstruction in airflow that occurs when you lay down.
Sleeping Tips to Stop Snoring
For many people, an effective method to reduce snoring is to avoid lying on their back whilst they are sleeping. Side sleeping may help to improve airflow in the throat; thus reducing the risk of obstruction.
There are also certain types of devices and accessories that can be utilized in order to avoid snoring. Since lying on your back can contribute to snoring, a practical thing to do is, to consider sleeping in a different position.
Other Ways to Stop Snoring
Weight loss can decrease the amount of tissue that obstructs the airflow, and therefore can help reduce snoring. Another useful tip is to limit the amount of alcohol you are consuming during the evenings.
Reports have shown that leaving a gap of at least three hours between an alcoholic drink and bedtime, can improve the quality of sleep whilst also reducing the possibility of snoring.
Staying hydrated throughout the day is not only important for your general health but it will also help you sleep. Secretions in your nose and soft palate become stickier when you’re dehydrated, and this can increase your chances of snoring.
Drinking enough water is a healthy and effective way to decrease the likelihood of snoring when you’re asleep (and you can inspire your partner to do the same).
The Causes of Snoring: Wrap Up
Sufficient sleep plays a crucial part in the maintenance of a healthy body and mind. Suffering from sleep deficiency can cause a number of health issues, including a higher risk of cardiovascular disease and other chronic illnesses.
Snoring is a factor that can easily cause disruptions to a person’s sleeping habits, causing them to take longer to fall asleep, and often causing them to wake up during the night. This disruption in sleep can lead to lower productivity, as well as poor mental and physical performance throughout the day.
With the use of the right products, sleep disturbances can be blocked out and a person can ensure they are getting the sleep they need to be at the top of their game. When it comes to buying earplugs for the purpose of sleep, it is important to look at the different options and find the best type for you.