Snoring is one of the worst sleeping habits people complain about, and most of the time, we see people doing it with their mouths opened.
Can you snore with your mouth closed? It is still possible for people to snore even with their mouth closed because of nasal snoring. This happens when people snore while breathing through their nose.
As you read further, you’ll find out more about how nasal snoring happens and what causes it. You’ll also find out the risks that come with snoring, and get a few tips on how you can get rid of the habit.
How Nasal Snoring Happens
Remember that we don’t just breathe through our mouth. We breathe through our nose as well. This means that if there is any form of congestion or obstruction in your nasal passage (like mucus or inflammation), it would have the same effect as an obstruction in your throat or upper airways.
Snoring happens when air forces its way through your nasal passage or your upper airways, causing the tissues around it to vibrate and make the snoring sound.
You also have to remember that even if your mouth is closed, there is still a possibility that your soft palate and tongue are still hanging loose in your mouth, which means that they would still make the vibrating, snoring sound.
The Health Risks That Go With Snoring
Snoring is more than just a bad sleeping habit. It is something that is closely associated with a number of serious health risks.
This is why snoring should not be taken lightly, nor should it be seen as a mere inconvenience in the part of the person sleeping next to the snorer. Rather, it should be seen as a signal to look for other symptoms of a possible illness so that you can consult the doctor as needed.
Here are just some of the health risks connected to snoring:
- Interruptions in breathing while sleeping, lasting anywhere from 10 seconds to a couple of minutes and happening at least 5 to as much as 400 times a night
- Frequently waking up from sleep, sometimes leaving the snorer even more fatigued when they wake up
- Sleeping lightly, which leads to lack of energy and focus in the daytime, as well as irritability
- Adds strain to the heart as the body tries to rouse you from sleep repeatedly every time you stop breathing, sending an immediate jolt to your heart to prompt it to pump more blood into your system
- Elevated risks of a heart attack or a stroke because of the additional strain to the heart
- Low blood oxygen levels
- Chronic headaches
- Drowsiness during the day
Snoring is also the main symptom of sleep apnea, a sleeping disorder characterized either by difficulty in breathing due to an obstruction in the airway, or the lack of seamless communication between the brain and the parts of the body responsible for making you breathe.
How to Stop Snoring
Knowing that snoring is not just a random sleeping habit but an actual health risk, it is important to understand what you can do to get rid of the habit.
Here are some tips that can help you stop snoring and start sleeping more soundly at night:
- Sleep on your side.
One of the biggest reasons why people snore is because the tissues around their tongue and throat collapse against their airway when they lie down. This is something that can be prevented if you sleep on your side.
Sleeping on the side is not that comfortable for everyone, so you’ll need some reinforcements. A body pillow can help you become more comfortable. You can also try propping a few pillows behind you to prevent you from falling right on your back while sleeping.
Some admit that propping pillows behind them just doesn’t work. In this case, they go for more drastic measures. It isn’t new to find people who have a snoring problem sewing tennis balls at the back of their pajamas. This ensures that they will not be comfortable when they end up lying on their back, pushing them right back to sleeping on their side.
- Eliminate potential allergens.
When you have allergies, the tissues around your nasal passage and upper airways become inflamed. This reduces the amount of air that can seamlessly pass through, causing you to snore. This is why it’s important to find and eliminate anything that can trigger an allergy attack.
Check your mattress and pillows. How long have you been using them? Could dust mites and other allergens be thriving there?
Ideally, pillows should be replaced every 2 years or so. If you’re using those cheap polyester pillows, you should change them out every 6 months.
Make sure you clean every corner of the room as well. Find potential breeding grounds for molds. Check all air vents and regularly vacuum the carpet.
Avoid using air fresheners as well. These may smell nice, but most of the time, the chemicals used in these fragrances can trigger allergies.
- Avoid alcohol and any form of sedatives before going to bed.
Alcohol and other forms of sedatives cause your body to over-relax, causing the tissues around your tongue and throat to collapse even further into your airways.
Now, some people take sleeping pills to help them sleep better at night. But if you have sleep apnea, this might not be a good idea. Inform your doctor that you are a snorer and might possibly have sleep apnea to be sure so that the doctor can recommend alternatives for you.
- Avoid eating a heavy meal 2 hours or less before bedtime.
Eating a heavy meal just before going to bed is a definite no-no.
Remember that by bedtime, your body is in the process of slowing down for a good night’s rest. This means that it will be unable to process the food properly. This can then lead to weight gain, heartburn, and restless sleep. Definitely not a good combination, especially if you already have sleep apnea to begin with.
- Avoid overfatigue.
Tiring yourself out too much can take its toll on your health. One negative effect of overfatigue is even worse snoring.
When you are overly tired, your body reacts the same way it does when you consume alcohol or when you take sedatives. It relaxes your muscles too much, causing your soft tissues to collapse against your throat, causing an obstruction in your airways. This causes you to snore even louder than usual.
- Talk to a sleep specialist.
It is always a good idea to consult a specialist even if people often dismiss snoring as just a regular sleeping habit. After all, you may already have sleep apnea without knowing it, and finding ways to treat your sleep apnea will not only make you healthier, it may help stop your snoring as well.
Before going to the sleep specialist, check for other symptoms of sleep apnea as well and match it against your own experience. Giving your sleep specialist as much information as you can could help them diagnose you earlier, allowing you to get treatment in a timely manner.
If you feel that your snoring is just a temporary issue and is caused by something else, consult your doctor just the same so that you can find the best solution to get rid of the habit.
Related Questions
Does removing tonsils stop snoring?
Removing your tonsils could help eliminate your snoring, but only if this is the main cause. People snore for different reasons, and one of the most common (especially in children) are swollen tonsils and adenoids. You can go through a surgical procedure to have your tonsils and adenoids removed or shrunk. However, if your snoring is caused by something else, like clogged nasal passages or central sleep apnea, then removing your tonsils may not be the best solution.
Will a CPAP machine stop snoring?
A CPAP machine opens up your airways, which can help you stop snoring, or at least, reduce it. The machine does this by sending air pressure into your airways, widening it up and allowing you to breathe more seamlessly. This pressure is delivered through a mask attached to the machine and worn over your nose.
