Snoring is a hoarse sound that we hear when your
breathing is partially obstructed in some way while
you’re asleep. You may be among the 45% of
normal adults who snore at least occasionally or
you likely know someone who does. For one, a
snoring person often keeps the other person from a
good night’s sleep, which can cause several
problems and eventually lead to separate
bedrooms. Not only is snoring a nuisance, but 75%
of people who snore have obstructive sleep apnoea
(when breathing is disrupted during sleep for short
periods), which increases the risk of developing
heart disease.
What Causes Snoring?
Snoring occurs when the flow of air through the
mouth and nose is physically obstructed. Air flow
can be obstructed by a combination of factors,
including:
Obstructed nasal airways
Some people snore only during dry and
dusty seasons or when they have a sinus infection.
Deformities of the nose such as a deviated septum
(a structural change in the wall that separates one
nostril from the other) or nasal polyps can also
cause obstruction.
Poor muscle tone in the throat and tongue
Throat and tongue muscles can be too relaxed,
which allows them to collapse and fall back into the
airway. This can result from deep sleep, alcohol
consumption, and use of some sleeping pills.
Normal aging causes further relaxation of these
muscles.
Bulky throat tissue
Being overweight can cause bulky throat tissue.
Also, children with large tonsils and adenoids often
snore.
Long soft palate and/or uvula
A long soft palate or a long uvula (the dangling
tissue in back of the mouth) can narrow the opening
from the nose to the throat. When these structures
vibrate and bump against one another the airway
becomes obstructed, causing snoring.
Below are natural solutions and lifestyle changes
Change Your Sleep Position.
Lying on your back makes the base of your tongue
and soft palate collapse to the back wall of your
throat, causing a vibrating sound during sleep.This
is ironic in that it is the position that helps in
preventing facial wrinkle. Sleeping on your side may
help prevent this. A body pillow (a full-length pillow
that supports your entire body) provides an easy
fix. It enables you to maintain sleeping on your side
and can make a dramatic difference. I read that
taping tennis balls to the back of your pyjamas can
stop you from sleeping on your back or you can
adjust the bed with the head up and extended which
opens up nasal airway passages and may help
prevent snoring. This can however cause neck
pain, If snoring continues regardless of the sleep
position, obstructive sleep apnoea may be a cause.
See a doctor in this case for further consultation.
Lose Weight.
Weight loss helps some people but not everyone.
Thin people snore, too. If you’ve gained weight and
started snoring and did not snore before you gained
weight, weight loss may help. If you gain weight
around your neck, it squeezes the internal diameter
of the throat, making it more likely to collapse
during sleep, triggering snoring.
Avoid Alcohol
Alcohol and sedatives reduce the resting tone of the
muscles in the back of your throat, making it more
likely you’ll snore. Drinking alcohol four to five
hours before sleeping makes snoring worse,
according to experts.. People who don’t normally
snore will snore after drinking alcohol.
Practice Good Sleep Hygiene
Poor sleep habits can have an effect similar to that
of drinking alcohol as both sends one into deep
sleep. 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.
Open Nasal Passages.
If snoring starts in your nose, keeping nasal
passages open may help. It allows air to move
through slower. If your nose is clogged or narrowed
due to a cold or other blockage, the fast-moving air
is more likely to produce snoring. A hot shower
before you go to bed can help open nasal passages
as it help soften clogs of mucous which may narrow
the nasal passage. Also, keep a bottle of saltwater
rinse in the shower. Rinse your nose out with it
while you’re showering to help open up passages.
Change Your Pillows
Allergens in your bedroom and in your pillow may
contribute to snoring. When did you last dust the
overhead ceiling fan? Replace your pillows? Dust
mites accumulate in pillows and can cause allergic
reactions that can lead to snoring. Allowing pets to
sleep on the bed causes you to breathe in animal
dander, another common irritant. If you feel fine
during the day but obstructed at night, these things
may contribute to your snoring. Put your pillows in
the air fluff cycle once every couple weeks and
replace them every six months to keep dust mites
and allergens to a minimum. And keep pets out of
the bedroom.
Stay Well Hydrated.
Drink plenty of fluids. Secretions in your nose and
soft palate become stickier when you’re
dehydrated. This can create more snoring.
According to a research i read online, healthy
women should have about 11 cups of total water
(from all drinks and food) a day; men require about
16 cups. Overall, get enough sleep, sleep on your
side, avoid alcohol before bedtime and take a hot
shower if nasal passages are clogged. These
simple practices can make a huge difference in
reducing snoring.
breathing is partially obstructed in some way while
you’re asleep. You may be among the 45% of
normal adults who snore at least occasionally or
you likely know someone who does. For one, a
snoring person often keeps the other person from a
good night’s sleep, which can cause several
problems and eventually lead to separate
bedrooms. Not only is snoring a nuisance, but 75%
of people who snore have obstructive sleep apnoea
(when breathing is disrupted during sleep for short
periods), which increases the risk of developing
heart disease.
What Causes Snoring?
Snoring occurs when the flow of air through the
mouth and nose is physically obstructed. Air flow
can be obstructed by a combination of factors,
including:
Obstructed nasal airways
Some people snore only during dry and
dusty seasons or when they have a sinus infection.
Deformities of the nose such as a deviated septum
(a structural change in the wall that separates one
nostril from the other) or nasal polyps can also
cause obstruction.
Poor muscle tone in the throat and tongue
Throat and tongue muscles can be too relaxed,
which allows them to collapse and fall back into the
airway. This can result from deep sleep, alcohol
consumption, and use of some sleeping pills.
Normal aging causes further relaxation of these
muscles.
Bulky throat tissue
Being overweight can cause bulky throat tissue.
Also, children with large tonsils and adenoids often
snore.
Long soft palate and/or uvula
A long soft palate or a long uvula (the dangling
tissue in back of the mouth) can narrow the opening
from the nose to the throat. When these structures
vibrate and bump against one another the airway
becomes obstructed, causing snoring.
Below are natural solutions and lifestyle changes
Change Your Sleep Position.
Lying on your back makes the base of your tongue
and soft palate collapse to the back wall of your
throat, causing a vibrating sound during sleep.This
is ironic in that it is the position that helps in
preventing facial wrinkle. Sleeping on your side may
help prevent this. A body pillow (a full-length pillow
that supports your entire body) provides an easy
fix. It enables you to maintain sleeping on your side
and can make a dramatic difference. I read that
taping tennis balls to the back of your pyjamas can
stop you from sleeping on your back or you can
adjust the bed with the head up and extended which
opens up nasal airway passages and may help
prevent snoring. This can however cause neck
pain, If snoring continues regardless of the sleep
position, obstructive sleep apnoea may be a cause.
See a doctor in this case for further consultation.
Lose Weight.
Weight loss helps some people but not everyone.
Thin people snore, too. If you’ve gained weight and
started snoring and did not snore before you gained
weight, weight loss may help. If you gain weight
around your neck, it squeezes the internal diameter
of the throat, making it more likely to collapse
during sleep, triggering snoring.
Avoid Alcohol
Alcohol and sedatives reduce the resting tone of the
muscles in the back of your throat, making it more
likely you’ll snore. Drinking alcohol four to five
hours before sleeping makes snoring worse,
according to experts.. People who don’t normally
snore will snore after drinking alcohol.
Practice Good Sleep Hygiene
Poor sleep habits can have an effect similar to that
of drinking alcohol as both sends one into deep
sleep. 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.
Open Nasal Passages.
If snoring starts in your nose, keeping nasal
passages open may help. It allows air to move
through slower. If your nose is clogged or narrowed
due to a cold or other blockage, the fast-moving air
is more likely to produce snoring. A hot shower
before you go to bed can help open nasal passages
as it help soften clogs of mucous which may narrow
the nasal passage. Also, keep a bottle of saltwater
rinse in the shower. Rinse your nose out with it
while you’re showering to help open up passages.
Change Your Pillows
Allergens in your bedroom and in your pillow may
contribute to snoring. When did you last dust the
overhead ceiling fan? Replace your pillows? Dust
mites accumulate in pillows and can cause allergic
reactions that can lead to snoring. Allowing pets to
sleep on the bed causes you to breathe in animal
dander, another common irritant. If you feel fine
during the day but obstructed at night, these things
may contribute to your snoring. Put your pillows in
the air fluff cycle once every couple weeks and
replace them every six months to keep dust mites
and allergens to a minimum. And keep pets out of
the bedroom.
Stay Well Hydrated.
Drink plenty of fluids. Secretions in your nose and
soft palate become stickier when you’re
dehydrated. This can create more snoring.
According to a research i read online, healthy
women should have about 11 cups of total water
(from all drinks and food) a day; men require about
16 cups. Overall, get enough sleep, sleep on your
side, avoid alcohol before bedtime and take a hot
shower if nasal passages are clogged. These
simple practices can make a huge difference in
reducing snoring.
No comments:
Write comments