Almost 45% of normal adults snore regularly. There are also chances that these adults are the butt of many jokes and are embarrassed about this snoring. You need to be aware that this is a serious business and needs to be managed. This can lead to marital discord and arguments or fights. Most of the people who snore have obstructive sleep apnea. This is when the breathing is disrupted when you are sleeping. This can increase the risk of heart disease.
- Losing Weight:
One of the causes of snoring is being over-weight. You need to make an effort to lose some weight if you are overweight or obese. You need to lower the intake of calories and exercise on a regular basis. You can chart out a diet plan with the help of a dietician or a qualified nutritionist.
- Raise the Head of the Bed:
Elevate the head of the bed to manage snoring. You can try sleeping on two to three pillows so that your head is a little high. This can help in keeping the airways open.
- Sleeping on the Side:
When you sleep on your back, the tongue moves to the back of the throat which tends to block the air flow through the throat. Sleeping on your side can be ideal.
- Treating Chronic Allergies:
The airflow through the nose is reduced when you suffering from allergies. You tend to breathe through your mouth. This can increase the snoring. Consult your doctor and find out what you need to have to control your allergy problem.
- Stop Smoking:
Not many are aware that smoking can worsen the snoring. This can also lead to serious health problems and it is best if you can quit this at your earliest.
- Practice Sleep Hygiene:
With long working hours and not enough sleep leads to being overtired. With this the muscles get floppier and create snoring.
- Use an Oral Appliance:
Oral appliances are dental mouthpieces which help in keeping the air passage ways open. This makes breathing easier. This treatment is often used to treat sleep apnea.
Symptoms of Snoring:
Most often snoring is due to OSA (Obstructive Sleeping Apnea). If you have any of the listed symptoms you need to consult a doctor.
- Breathing pauses during sleep
- High Blood pressure
- Choking or gasping at night
- Restless sleep
- Chest pain at night
- Difficulty in concentrating
- Excessive sleepiness during the daytime
Causes of Snoring:
Snoring is caused due to different factors. This can be due to consumption of alcohol, anatomy of your sinuses or the mouth, cold, overweight or even allergies.
Many of us start snoring after we cross middle age. This is because the throat gets narrower and the tone of the muscle in the throat tends to decrease. You need to make small life style changes and also change your time of sleeping.
To ensure you get appropriate treatment you need to monitor the pattern of your snoring. This can help you find why you snore, and what is that worsens it. Keeping a sleep diary works well.