9 DOTS TO OVERCOMING SNORING

9 DOTS TO OVERCOMING SNORING

Snoring is basically a rough disturbing sound which is made as a result of inspiration during sleep by the vibration of the back of the roof of the mouth and also the prominent structure which is hanging down at the edge of the mouth.

Usually, during inspiration, air on a journey to the lungs travels through the tongue, then the soft palate, then the uvula and lastly, the tonsils. Once a person is not asleep, the muscles at the back of the throat squeeze together to hold these structures correctly in place and helps prevent them from falling apart and vibrating in the airway. However, during sleep, the soft palate and also, the uvula may vibrate. This thereby causes the sounds of snoring.

Aside from the tiring and annoying noises snoring causes, there are also a couple of health risks associated with snoring, such as obstructive sleep apnoea. This sleep apnoea, in turn, creates problems such as:

1. Long-term breathing interruptions which may last for more than 10 seconds during sleep which is caused by partial or complete obstruction of the breathing airway.

2. Frequent awakeness from sleep or light sleeping.

3. Pressure on the heart.

4. Obesity and some related issues.

These issues are really discomforting and have led to a need for combating snoring.

The following are 9 ways of fighting snoring;

1. Changing your Sleeping position:

The base of your tongue can come to rest when you lie on your back. It could also help your soft palate relax well to the back of your throat, thereby seizing the vibrating noise during sleep.

2. Engage in Good Sleeping Hygiene:

Mediocre or bad sleep habits or hygiene can hurt you, which is similar to drinking alcohol. Also, working for long hours and not getting enough sleep will make one very tired, thereby leading to snoring. So, if you want to avoid snoring, rest well.

3. Wash and change your pillows:

 Dust mites can accumulate in pillows, and this can lead to allergic reactions which in turn can lead to snoring. Also, allowing pets to sleep and play on your bed can cause you to breathe in animal dander which can also cause snoring if you are allergic to it.

4. Stay away from alcohol:

Alcohol plus sedatives too can reduce the ability for the muscles in the back of your mouth to rest, making it more possible for you to snore. It is most likely for people who do not usually snore to do so after drinking alcohol.

5. Drop the weight:

If probably, you gained weight and remember not snoring when you were slimmer, then weight loss can help ease the tension or the need to snore. Also, weight around your neck shortens the internal diameter of your throat, which makes it more possible for it to collapse during sleep, thereby leading to snoring.

6. Drink a lot of water or water-related stuff:

Drinking plenty of water or fluids helps secretions in your nose and the soft palate become less sticky thereby averting snoring. It is advised for women to drink about 11 cups of water in a day, while men drink 16.

7. Open nasal passages

8. Try anti-snoring mouth appliances

9. Keep your bedroom air moist.

If you find that you snore, don’t worry too much; it can be remedied and if you do these, you'll be sure to win the battle over snoring in no time.