While snoring, the formations in the upper throat, tongue,
uvula and soft palate shudder against the adenoids and tonsils. It can be
because of several reasons:
Obese people snore more and it’s for the reason that
added fatty tissues constrict the airways.
Taking alcohol just before going to sleep is one more reason
as it is for relaxing the throat muscles.
Nasal obstruction due to allergies and cold is another
reason for snoring as extra mucus and swollen tissues get in a way of smooth
breathing.
Learn How to Stop
Snoring, the Natural Way?
Maybe simply changing your sleep position is all that you
require, however, the real goal is reducing your weight, which is most of the
times is the sure way of having peaceful night sleeps.
Instead of sleeping flat on the back, it is helpful to
purchase some additional pillows in order to support your head up while
sleeping at night. Another way to keep your head up than the rest of your body
is to put some wooden pieces under the top-end legs of your bed.
While there is no surety that you will remain in that pose
during your sleep, however, try to sleep on your sides and to keep yourself in
that position, hold the pillow between your arms. It is important because if
you sleep on your back, it will block your air passages by making your soft
palate and tongue relax next to your throat’s back.
If holding a pillow does not work, you can sew a tennis ball
in a pocket of your pajama’s top. The tennis ball will prevent you from tossing
on your back during sleep.
Make use of antihistamine or decongestants in order to
overcome your nasal congestion, in case it is making you snore.
You can use nasal strips easily available in the market to
help your snoring. You may feel awkward but who is there to watch you? Before going to sleep tie those nasal strips
by reading the instructions given with the packet. They will ease you by
keeping your nostrils open, thus increasing the flow of air.
Take a water-glass and mix in it a drop of peppermint oil
and gurgle (abstain from swallowing) with this mouthwash to contract the inside
layer of your throat and nose. It is particularly helpful if you are suffering
from a temporary cold.
Sometimes, a neck brace can be used to keep your chin
protruded and throat unbending, which keeps your air passages open and check
your snoring.
Trim down dirt, mold, pet dander, and other allergens, etc.
to lessen nasal staleness by cleaning drapes and floors. Often change pillow
covers and bedsheets etc.
Tea of herb stinging nettle is recommended by herbalists for
treating chronic snoring patients who are pollen allergic. It heals the
inflammation of such patients. Buy its dried leaves from the food stores and
boil a cup of water and pour 1 tbsp of these leaves in it. Cover it and let
them soaked for 5 min. Sieve the mixture
and take a cup of it before going to bed.
Avoid alcohol and heavy diet at least 3 hours before going
to bed as these things are the reason for relaxing the muscles of the throat above
normal.
Shedding only 10% body weight can ease up the upper air
passage constriction and as a result help reduce snoring. So, make an effort to
lose some weight.
The mucous membranes of the throat get disturbed by the
smoke of tobacco, which results in the airway narrowing. The congestion in nasal
areas is also a common problem for smokers.
Stop taking sedatives or sleeping pills as there are drugs
that can increase the snoring. So, it is better to take advice from your
therapist for a substitute.
Dryness in the air is also a contributing factor for
increasing your snoring. So, in order to
remove dryness from the air, you can use a steam vaporizer or humidifier in the
room where you sleep as per the instructions given by the manufacturer.
Another thing that you can do before going to bed at night
is to take a bowl and fill it with boiled water and then cover your head with a
towel and bow on the hot water bowl keeping your nose about 15 cm above the
water. And now take deep breaths from the nose for several minutes.
Fighting Your Snoring
– Save Your Relationship
If a snoring person happens to be your bed partner, then
there is a chance of conflict in your relationship. But, you should also keep
in mind that there are other partners as well who have successfully handled
this situation. Therefore, before you get completely disappointed with the
situation, there are various simple ways available to handle the snoring of
your loving partner.
Earplugs can be a solution. There are various kinds of
economic earplugs available in the market. They are also quite convenient and
only after a while you will get used to them.
Various forms of sleep aid, white noise devices are available in the markets that are certainly very beneficial while sleeping with a snoring person. These machines generate other comforting sounds, such as ocean waves, highway traffic, rain, wind, and music, etc. that mixes with snoring sound.
Turn yourself perfectly facing against your partner so that
you have the advantage of having a sound sleep at night.
What is the right
time to inform you doctor about your snoring
If your snoring is quite loud and in large amounts, it is a possibly serious situation that must be treated. While breathing, if your
breathing is stopped for short intervals during night accompanied by heavy and
noisy snoring, then you should inform your therapist so that he can check you
up for sleep apnea.
Also, inform the therapist if at times you wake up breathless
or with headaches or if you feel drowsiness throughout the daytime. Oxygen levels
in the blood are reduced in the case of sleep apnea that ultimately paves the way to
inflamed heart and hypertension. From time to time doctors suggest CPAP machines
for nighttime use. Further, surgical procedures can also be applied.
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