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Wednesday, March 22, 2017

How To Stop Snoring

Written by: Patience Boulor and Muoka Chibuzor

Snoring is caused by vibrating tissues within the airways of the nose and throat. The vibrations that cause snoring are caused by turbulent airflow through narrowed airways.

You may be among the 45 percent of normal adults who snore at least occasionally or you likely know someone who does. He (or she) may be the brunt of jokes at family gatherings (“Uncle Joe snore so loudly he rattles the windows!”), but snoring is serious business.

For one, a snoring spouse often keeps the other person from a good night’s sleep, which can eventually lead to separate bedrooms. “Snoring can create real problems in a marriage,” says experts.

Not only is snoring a nuisance but 75 percent of people who snore have obstructive apnea (when breathing is disrupted during sleep for short periods), which increases the risk of developing heart disease.

Using caution before you self – treat with over – the – counter sprays and pills until you’ve checked with your doctor. Many stop – snoring aids are marketed without scientific studies to support their claims. 

Instead, try these natural solutions and lifestyle changes, which may help someone stop snoring.

1. Practice good sleeping hygiene.
Poor sleeping habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol. Working long hours without enough sleep, for example, means when you finally hit the sack you’re overtired. You sleep hard and deep, and the muscles become floppier, which creates snoring.

2. Open nasal passages.
If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower. Imagine a narrow garden hose with water running through. The narrower the hose, the faster the water rushes through.

Your nasal passages work similarly. If your nose is clogged or narrowed due to cold or other blockages, the fast – moving air is more likely to produce snoring. A hot shower before you go to bed can help open nasal passages.

3. Improper Feeding.
It’s been discovered that improper feeding, either underfeeding or overfeeding can be the source of snoring. When people eat excessively they tend to feel bloated. This gives rise to the tendencies to fall asleep immediately and snore in most cases. Gluttons are usually culprits of snoring. Also consuming heavy foods at night also leads to snoring. Be careful what you eat before bed.

People who do not eat properly also expose themselves to snoring, due to the general weakness of the body and tiredness. Generally, it’s advised to eat appropriately and at when due.

4. Sleeping with Mouth open.
Some people sleep with their mouths wide open. It’s a very bad habit that must be curtailed as not only does it support snoring, it also makes way for foreign substances and organisms to gain access to the body of the individual.  Sleeping with the mouth open has been linked to tooth decay.

The snore strap can be used in this situation.

5. Sleeping posture.
The way some people sleep make them snore. Some people sleep in a way that their breathing canals are obstructed. It’s best to sleep in a level bed and not a sloppy one. Sleeping all night with the head turned to one side also strains the neck. You can sleep on your back or on your side.
A good sleeping posture can help stop snoring.

6. Inadequate Ventilation.
When people sleep in a room that isn’t well ventilated, the tendency to snore is on the rise. This is because each individual struggles to access the less available air circulating and thus they open up their nasal passages. Unconsciously they start snoring. It’s advised that one should always sleep in a well-ventilated area or environment.
Do not sleep with any material be it your pillow covering your face, it would surely obstruct air flow leading to snoring.

7. Sickness.
Sick individuals are likely to also snore. This depends on the type of sickness as not all sickness can give rise to snoring. Any sickness that comes with general body weaknesses are precursors of snoring. Also, ailments that lead to the obstruction of the air canal between the nostrils and the throat can also cause snoring. Treating the ailment is a sure solution.

8. Drugs.
Some Drugs can cause people who do not snore to start snoring. Drugs like Alcohol which is a depressant, Sleeping pills, Sedatives can cause the body to become so relaxed including the muscles of the throat and this sort of gross relaxation can interfere with human breathing and obstruct the passage of air. Thus leading to snoring.

Be mindful of the dosage at which you take these drugs as one can easily become addicted to them and thus, stopping snoring becomes a hard task. Also talk to your doctor about any prescription medication you are taking, as some encourage a deeper level of sleep which can make snoring worse.

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1 comment:

  1. Thanks so much for this information. I have to let you know I concur on several of the points you make here and others may require some further review, but I can see your viewpoint.
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