Monday 16 September 2013

Tips To Stop Snoring

Smiley from the sMirC-series. snoring
Smiley from the sMirC-series. snoring (Photo credit: Wikipedia)
Snoring a sleeping disorder, a noisy breathing  that occurs during sleep when relaxed structures in the throat vibrate and make noise. Most snoring is harmless, though it can be a nuisance that interferes with the sleep of others. Some snoring can be stopped with lifestyle changes, particularly cutting down on smoking and alcohol, losing weight and changing sleeping positions. This generally means keeping snorers off their backs and on their sides as a way to keep the airway more open during sleep.
If your snoring is loud and frequent and you also have excessive daytime sleepiness, you could have sleep apnoea(During apnoea there is no movement of the muscles of respiration and the volume of the lungs initially remains unchanged). People with sleep apnoea tend to also be overweight, and it's more common among men than women.

When a person with sleep apnoea tries to breathe in air, it creates suction that collapses the windpipe and blocks the flow of air. Blood oxygen levels fall and the brain awakens the person, who then snorts or gasps for air and then resumes snoring. This cycle is typically repeated many times during the night. It results in frequent awakenings that prevent people from reaching the deepest stages of sleep, which leaves them sleepy during the day. Snoring is not just noisy, but could be a silent killer. Sleep apnoea has been linked to heart disease, high blood pressure, and stroke.

Tips To Stop Snoring:
  • To know the exact cause of your snoring, a thorough medical examination should be done.
  • Try to change your sleeping positions. For example: sleep on your side.
  • Use pillows to keep your neck straight and comfortable. Also, elevate your head, which can sometimes help minimize your snoring.
  • Get your allergies under control, as this can help reduce your snoring.
  • If you are overweight, lose some excess weight. Losing excess weight can help to reduce snoring or stop it all together.
  • Avoid drinking alcohol before bedtime.
  • Stop smoking, as this aggravates the tissues in the throat that make you snore.
  • Don’t eat heavy meal before going to bed.
  • Try avoiding dairy products in the evening, as for some people dairy increases mucus build-up in your throat, which can contribute to the snoring process.
  • Try using nasal strips when sleeping. The nasal strips will open up your nasal passages, and may reduce snoring.
  • Make an effort to establish a regular sleeping schedule. Sometimes, poor sleeping habits contribute to your snoring.
  • Get adequate exercise, which helps to keep your nasal passages firm and in good conditioning, and helps with weight management.

Tips for Better Sleep:
  • Sleep and Wake cycle should be regular. Try to go to bed and wake up at the same time every day. 
  • Nap later than 3 p.m should be avoided.
  • Exercise within two hours of bedtime should not be done. Exercising five or six hours before bedtime may help you sleep more soundly.
  • Avoid alcohol, caffeine and nicotine in the four to six hours before bedtime.
  • Don't eat heavy meals within two hours of bedtime.
  • Try using a natural food supplement and herbal sleeping aids.
  • Sleep in a dark, quiet room with a comfortable temperature.
  • If you can't fall asleep within 20 minutes, do a quiet activity somewhere else and return to bed when you're sleepy.
  • Get a relaxing massage to sooth tense muscles and relieve stress.
  • If your sleeping problem persists, consult the doctor immediately, as your sleeping problems could be a sign of a more serious health problem.

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