How to Stop Snoring at Night and Improve Sleep Quality

Snoring is a common phenomenon that can turn sleep into a challenge for both the person and those around them. Its causes are varied: from anatomical features to external factors such as lifestyle or bad habits. In this article, we will discuss why snoring occurs and what steps can help you cope with it.

Main Causes of Snoring
Snoring occurs due to vibration of the soft tissues of the upper respiratory tract during sleep. This is often due to the relaxation of the muscles of the larynx and tongue, which narrows the airways. In adults, the main cause may be age-related decrease in tissue tone, excess weight, curvature of the nasal septum or enlarged tonsils.

Children are also susceptible to this problem, and in their case, snoring may signal the presence of adenoids, chronic nasal congestion or anatomical features of the facial skeleton.

The Role of Lifestyle
Snoring is often aggravated by alcohol, smoking or an improper sleep pattern. Alcohol relaxes muscles, increasing tissue vibration, and smoking irritates the mucous membrane of the respiratory tract, causing swelling. Incorrect head position during sleep, for example, due to a pillow that is too low, can also cause snoring.

Why is it important to treat snoring
Snoring is not only discomfort for others. It can be a signal of serious problems, such as obstructive sleep apnea syndrome. This condition is characterized by short-term pauses in breathing, which lead to oxygen starvation of the body. Morning headaches, chronic fatigue, memory impairment, and even cardiovascular diseases are possible consequences of apnea.

How to deal with snoring
Changing your lifestyle. Fighting excess weight, giving up alcohol and smoking, and organizing your sleep properly are the first steps towards solving the problem.
Correct position during sleep. Using bolster pillows or raising the head of the bed can reduce the manifestations of snoring.
Medical help. If lifestyle changes do not help, you should consult a specialist. An ENT specialist can identify anatomical causes of snoring, such as a deviated septum or enlarged tonsils.
Modern treatment methods
Various medical methods have been developed to eliminate snoring:

CPAP therapy. A special device helps keep the airways open during sleep.
Laser plastic surgery and cryoplasty. These procedures reduce the vibration of the soft palate tissue, reducing the intensity of snoring.
However, surgical methods are used only in extreme cases.

Folk remedies
Exercises to strengthen the muscles of the larynx, breathing exercises and limiting food before bed can also help in the fight against snoring.

Getting rid of snoring is the path to a good night's sleep and improving the quality of life. It is important to identify the cause and choose the best treatment method so that your night's rest becomes truly peaceful.