Tips On How You Can Stop Snoring

Snoring is a hoarse sound that we hear when your breathing is partially obstructed in some way while you’re asleep. You may be among the 45% of normal adults who snore at least occasionally or you likely know someone who does. For one, a snoring person often keeps the other person from a good night’s sleep, which can cause several problems and eventually lead to separate bedrooms. Not only is snoring a nuisance, but 75% of people who snore have obstructive sleep apnoea (when breathing is disrupted during sleep for short periods), which increases the risk of developing heart disease.

Causes Of Snoring

• Obstructed nasal airways

Some people snore only during dry and dusty seasons or when they have a sinus infection. Deformities of the nose such as a deviated septum (a structural change in the wall that separates one nostril from the other) or nasal polyps can also cause obstruction.

• Long soft palate and/or uvula 

A long soft palate or a long uvula (the dangling tissue in back of the mouth) can narrow the opening from the nose to the throat. When these structures vibrate and bump against one another the airway becomes obstructed, causing snoring.Solution after the cut..

 Natural solutions 

• Lose Weight.

Weight loss helps some people but not everyone. Thin people snore, too. If you’ve gained weight and started snoring and did not snore before you gained weight, weight loss may help. If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring.

• Avoid Alcohol

Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore. Drinking alcohol four to five hours before sleeping makes snoring worse, according to experts.. People who don’t normally snore will snore after drinking alcohol.

• Change Your Pillows

Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows? Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant. If you feel fine during the day but obstructed at night, these things may contribute to your snoring. Put your pillows in the air fluff cycle once every couple weeks and replace them every six months to keep dust mites and allergens to a minimum. And keep pets out of the bedroom.

• Stay Well Hydrated.

Drink plenty of fluids. Secretions in your nose and soft palate become stickier when you’re dehydrated. This can create more snoring. According to a research i read online, healthy women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups. Overall, get enough sleep, sleep on your side, avoid alcohol before bedtime and take a hot shower if nasal passages are clogged. These simple practices can make a huge difference in reducing snoring.

Source:Doctorsays