Snoring is a sound made in the upper airway of your throat as you sleep. It normally occurs as you breathe in air. It is a sign that your airway is being partially blocked.
The sound is made as the flow of air causes tissue in the back of your throat to vibrate. The sound can come through the nose, the mouth, or both.
Snoring can occur during any stage of sleep, some people snore much more loudly than others, you may even snore loud one enough to wake yourself up, your snoring is sure to disturb your bed partner's sleep, it may cause you to have a dry mouth or irritated throat when you wake up.
Almost everyone is likely to snore at one time or another, it has been found in all age groups.
Adults who suffer from mild or occasional snoring can try the following self-help remedies:
- Adopt a healthy and athletic lifestyle to develop good muscle tone and lose weight.
- Avoid tranquilizers, sleeping pills, and antihistamines before bedtime.
- Avoid alcohol for at least 4 hours, and heavy meals or snacks for 3 hours before retiring.
- Establish regular sleeping patterns.
- Sleep on your side rather than your back.
- Tilt the head of your bed upwards 4 inches.
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