What is snoring?
If you share a bedroom with a snoring partner (or pet!), chances are you already know what snoring is. For the blissfully unaware, snoring is the sound made by vibrations in the soft palate and tissues of the mouth, nose and throat. When the upper airway is partially blocked, this sound is amplified to varying degrees. The British Snoring & Sleep Apnea Association estimates that at least 41.5% of the adult population snore, which equates to around 15 million people.
Snoring can cause sleep disturbances for both the sufferer and the people around them, so it’s important to understand the causes and steps you can take to minimise it.
Why do we do it?
During the day, the neck’s muscle tone is engaged and able to keep the airway open without any trouble. The problem comes during the night, as the neck relaxes and narrows the airway. This increases the speed at which the body breathes and changes air pressure in the body, causing it to vibrate the soft tissue of the airway. This can be made even worse if there is a partial blockage in the throat, such as enlarged tonsils. These vibrations can damage blood vessels in the neck, which disrupts the flow of blood to the muscles. Over time, this can cause the muscles to weaken, which can make the problem even worse.
How to reduce snoring
1. Stop smoking
Smoking causes nasal congestion and inflammation which can make the issue worse. Quitting will not only help to alleviate this but will also improve your overall health.
2. Exercise
Losing weight through regular exercise will help to reduce fat around the neck area, which can cause obstruction to the airway.
3. Lie on your side
Lying on the back causes the neck to collapse back on itself, whereas sleeping in a foetal position on the side helps to keep airways open.
4. Limit alcohol
Alcohol relaxes the neck muscles even further which can worsen the sound of snoring. Avoid drinking it for at least 4 hours before you go to bed, or cut it out completely.
5. Learn to sing
Singing or playing a wind instrument such as the didgeridoo can help build muscle tone and strengthen the tissues in the throat, making them less likely to collapse in the night.
6. Check for allergies
Allergies are a common cause of airway congestion. This can range from dairy intolerances to pollen allergies, so think about getting tested to lessen your snoring.
7. Invest in a smart pillow
Smart pillows monitor and react to snoring, intelligently waking you so that you can adjust your position. The Zeeq Smart Pillow also collects and responds to data on your snoring, allowing you to monitor whether you are making progress on your quest to stop.
If you would like to find out more about how the Zeeq Smart Pillow technology can help you to get a better night’s rest, please get in touch with our experienced, knowledgeable staff by calling 020 8731 0020 or email us via sales@rem-fit.co.uk.
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