Are you one of the 90 million Americans who snore?
Surveys have shown that although men are slightly more likely to snore than women. The figure of around 30 percent of people who snore is surprisingly consistent across age groups.
While many snore intermittently, there of those who snore so frequently and powerfully that they wake themselves – and their partner – in the middle of the night.
As a result of this disturbed sleep pattern they, and anyone unfortunate enough to sleep next to them, wake tired and in a bad mood.
Snoring is not a disease, but is a condition that leads to constant tiredness and an inability to function normally. The noise created by snoring is due to vibrations at the back of the throat. During the snoring cycle the muscles are relaxed so the tongue falls to the back of the mouth thus restricting the airway. As you breathe in the air is carried through the narrowed passageway – and that’s what makes the typical snoring sound.
Snoring has created an entire industry of gadgets and medicines guaranteeing to provide the miracle cure – at a price.
Many people claim to have achieved success with one of other of these “cures,” but our LifeDaily team is suggesting a series of tips to cure snoring which cost you nothing!
Check them out:
1. Change your sleeping position.
It is important to avoid sleeping on your back because this is what causes your tongue to collapse to the back of your throat. Sleep on your side instead. Simple tricks such as using a body pillow can get you used to the new position.
2. Don’t drink before bedtime
Alcohol is a muscle relaxant which causes many people to to snore who don’t normally. Avoid drinking alcohol four to five hours before sleeping.
3. Open your nasal passages
Snoring can occur when your nasal passages are blocked. In this case use adhesive nasal dilator strips at night to open up your passageways. Alternatively, you can take a hot shower along with squeezing a little saltwater solution in your nose to clear your nasal passages.
4. Lose weight
Preventing snoring is as good a reason as any for losing weight. Excess weight around the neck squeezes the throat which makes it more likely to collapse and cause the sound. As a bonus, exercise can help you to fall asleep faster and sleep deeper as well.
5. Try not to be overtired
If you are not well rested you can fall into a hard, deep sleep. It is important your sleep pattern be as normal as possible by passing through the various stages of sleep.
6. Change your pillows
One reason for snoring is allergens or dust mites on your pillow. Start putting your pillows in the air-fluff cycle once a week and change your pillows every six months.
7. Bruxism or teeth grinding
Grinding the teeth at night – a condition known as bruxism – can force the tongue back into the throat and narrow the airway during sleep. Something as simple as a mouth guard can realign the bite, cushion the teeth and prevent the tongue from obstructing breathing at night.
If these lifestyle modifications above don’t work for you, then consult a medical professional who can analyze and deal with your specific problem.
Occasionally, this may involve surgery or special oral or nasal appliances provided by a doctor or dentist experienced in the treatment of snoring and sleep apnea.
If all else fails, there is still one tried and tested solution for your partner, at least.
Invest in a good set of earplugs!
Are you a snorer? Have you found a treatment that works for you?
Share your experiences by using the comments feed provided below.
