By: Matthew Hick
People often make fun of those who snore. The truth is, snoring is a real problem and affects around 90 million Americans. It is even the cause of some domestic disputes. If one spouse is afflicted with this condition, it can result in couples sleeping in separate rooms. The serious problematic snorer may also suffer from sleep apnea, a condition in which a person stops breathing for a period of time. Frequent snoring can also lead to some serious medical conditions such as high blood pressure, irregular heartbeat, and fatigue. If you snore, first get checked by a doctor and then try to eliminate this from your bedtime ritual.
First, it is important to find out what exactly causes snoring. Snoring is basically noisy breathing from your mouth or nose when you are sleeping. The noise is caused by an obstruction to your airflow, which can be caused by congestion from a blocked nose. It can also be caused by the base of your tongue or soft tissue in your upper palate or throat getting in the way of your airflow. When lying down, the congestion, tongue, or soft tissue falls back into your throat causing the obstruction. The cure is to eliminate this blockage and open the compressed airways. There are a number of remedies to achieve this.
Lifestyle changes are one area where your can try to correct this condition. Since excessive weight and alcohol abuse are often associated with snoring, exercise, weight loss, and abstinence from alcohol are all remedies. Smoking also contributes to changes in respiratory tissue that contribute to snoring, so quitting this habit may also help you.
Remedies also exist in the drug store. You can purchase over-the-counter remedies such as anti-snoring pills, throat sprays, and nasal strips. These are all aimed at preventing throat and nose swelling and promoting ease of airflow.
Remedies also exist in your sleep habits. First, sleeping pills and tranquilizers should be avoided, as well as allergy medications and antihistamines that cause extreme sedating effects. You should also try to get more sleep by going to bed earlier or sleeping later.
Another trick is to sleep on you stomach or side. Most people who snore sleep on their backs. This causes their tongues or tissues to obstruct their airways. A different sleep position may be an easy remedy for you. If you find you keep rolling into the back position during the night, sew a long pocket on the back of your pajama top and put tennis balls in it. When you roll on your back it will be too uncomfortable and you will revert to a side or stomach position.
Sleeping on a firm mattress may also help. This will enable you to keep your neck straight to reduce airway obstruction. You can also elevate your bed by placing blocks of wood under your headboard. This will eliminate the tissue from vibrating in your throat as much.
Adding pillows to your bed will also change your sleep angle and prop you up. But if the pillows are just kinking your neck, then get rid of all of them because they will be more of a hindrance than a help. The idea is to adjust the entire torso angle, not just the neck.
It is important to try to correct this condition of snoring , so as to not cause more problems to your life – whether they are domestic or physical. Some simple sleep or lifestyle habits are likely to help. If it becomes really bothersome, you can turn to dental implants, medication, or surgery options.
