There is nothing worse when you are tossing and turning late at night and struggling to get to sleep. Life is stressful enough without having to think about difficult ailments like sinus problems which can cause problems like snoring. When resting, your breath should move from your throat, into your windpipe and then make its way into your lungs. If this is not the case there may be an issue at hand. So let’s unpack this.
When you have inflammation surrounding your nose area this natural process is significantly disrupted. You may have some trouble breathing, experience facial discomfort, or just have general congestion when this occurrence is blocked in some way.
Issues that progress with sinus problems
An accumulation of these issues can bring about snoring or sleep apnea. Whether it’s loudly snoring your night away or waking up while incessantly struggling to breathe, we’re all so desperate to get our eight to nine hours of sleep per night. But can this always be a reality? Let’s dive into why problems like snoring might occur and seek out some relief from these symptoms with ways to combat them.
Snoring
We all know the age-old sound of snoring – it’s a common catalyst for a bad night’s sleep, whether it’s you doing the snoring or a loved one next to you keeping you up at night. Addressing the mechanics of snoring can help make you more aware of the problem and turn it into action.
Snoring occurs when muscles in your throat partly prevent air from moving freely in your throat. This blocking causes the soft tissues in your throat to vibrate, which causes the sound we all dread. With little to no air, a blocked nasal cavity can put a strain on the body, making breathing a difficult task.
Sleep Apnoea
Sleep apnoea is a lesser-known, but equally important aspect of disrupted sleep. Snoring can be a symptom, but it can also be a stand-alone occurrence. Sleep apnoea is recognised as a sleep disorder; symptoms can include gasping, headaches, and poor concentration levels at times. Usually, you can distinguish these easily. For instance, if you have sleep apnea, the snoring is louder, more constant and paired with breathlessness and even sleepiness during daytime hours. For extreme cases, CPAP (Continuous Positive Airway Pressure) might be something to consider. Here, a machine helps provide air pressure to decrease pauses or gaps in your breathing. But what if you just have a stuffy nose and snore a little?
Best methods to counteract sinus problems
As far as snoring is concerned, when your nose is blocked, you’re forced to breathe through the throat. This causes your throat to dry out, making your night more likely to be disrupted by your snoring. You’ve identified the issue; now what’s next?
Get your posture sorted
Rolling over onto your side will stop your tongue from causing a block in your airway. Remember, sleeping on your back could exacerbate symptoms, so it’s best to steer clear of that position. Sinus blockages cause snoring, of course, we want to bypass that. Make sure to elevate your head as well. If you have a partner it’s best to get them involved to help support you with your sleep hygiene.
Tools to assist you
Before you go to bed at night, reach for a saline spray so you can help eliminate congestion. A recent study has successfully discovered that saline spray can provide some much-needed relief for sleep apnea and snoring sufferers. It might be time to reach for this spray to try for a better nights sleep.
If you want to be proactive, then you can also use a nasal dilator, so you can train your body to breathe more naturally. This soft plastic device helps keep your nasal passage open. This improves airflow to give snoring the cold shoulder.
Look after yourself
When you have a dry throat, unfortunately, your muscles vibrate more—in turn this increases snoring. Hydration is key here, always make sure that you’re drinking your eight glasses of water per day. And finally, though it’s sometimes easy not to prioritise getting your 7-9 hours of sleep, remember this is paramount when considering your sleep routine.
Auckland Sleep can help
When considering your overall sleep hygiene, always think about your posture, opt for tools to aid better sleep and always stay hydrated. If you notice symptoms getting worse or perhaps not improving, then it may be time to consult with a sleep specialist, like Auckland Sleep.
Through proven techniques, Auckland Sleep can help provide key medical treatment to get you on the road to healthy sleep. Our practice tackles everything from blocked noses, insomnia, and sleep apnoea, right through to snoring. It could be time to complete an online sleep test to check your sleep hygiene. Auckland Sleep can help you get the support you need for a better night’s rest.
