Does your snowing keep your partner awake? Snoring could be considered a sleep disorder, although it’s not you (the snorer) that suffers from insomnia because of it but your partner.
Snores are breath sounds that most people produce during sleep. Acoustically, snoring is attributed to the vibration of the anatomical structures in the pharyngeal airway. It is characterized by loud breathing in the upper airways without the absence of breath.
Like insomnia, snoring can be classified into mild, moderate or severe. Such classification is based on frequency, body position and disturbance for other people (i.e., spouse, sleeping partner).
As the degree of severity increases, the snorer has a greater risk of having an upper airway dysfunction which may lead to sleep apnea (the cessation of airflow to the lungs during sleep). Because of this, people with a snoring condition should try to find ways to relieve it or prevent it from happening.
Tactics to stop snoring
One of the most effective anti-snoring techniques is losing excess weight. The pressure of extra flesh on the airway makes night-time breathing difficult. In fact, researchers suggest that snoring is positively related to one’s Body Mass Index (BMI); meaning, as one’s BMI increases, a person is more likely to snore.
Another effective technique against snoring is to sleep on your side. This will prevent your tongue from falling back into the throat and blocking the airway.
Finally, you could try avoiding alcohol and sedating medications (i.e., painkillers) because they can relax your throat muscles too much and increase the likelihood of snoring (and sleep apnea).
You could also try anti-snoring devices. For instance, a chin strap keeps your mouth shut and forces you to breathe through your nose. If devices like this do not work, various surgeries are also possible that can permanently widen the airway.
So if your snoring is keeping your partner or other people in your house awake, then there are steps you can take to stop yourself snoring. Research suggests that one’s snoring condition may become a nuisance to others (e.g., insomnia can be attributed to a sleeping partner who snores). To avoid this, you should try the tactics to stop snoring suggested above or even consider surgery. After all, you will not only be helping yourself to sleep better but other people too.