Do you or your loved one struggle with snoring problems?
Do you or your loved one struggle with snoring problems? Solving the problem may be easier than you realize – here are some remedies for the problem.
There are fewer things that can kill a peaceful night’s sleep than having someone sleep near you and they are snoring. It is irritating, and if you are the one that suffers from it, it can be embarrassing to think about – even making you feel embarrassed to seek help to manage the condition.
Snoring is very common indeed – it affects almost 45 percent of adults, as many of them will snore on occasion, while for others, it is a frequent issue. What makes it embarrassing is being the brunt of many jokes (family, popular media, and so on), but the truth remains that snoring is serious and points to a bigger issue.
If you have a partner who snores, it can be so bad that they end up sleeping in a different room and killing the chances of intimacy, which ultimately affects the relationship. Not only is it an irritating problem to deal with, it is also one of the signs of obstructive sleep apnea (a condition that leads to sudden breathing starts and stops on a momentary basis) – leading to the increase of developing heart disease.
You might think stopping snoring problems is a difficult task – but you can do it using these simple steps.
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Adjust your sleep position
Among the worst positions for a person suffering from snoring to use is sleeping on their back – even if you use the best beddings and mattresses sourced from nectar mattress reviews.
Lying on the back forces the soft palate and back of your tongue to collapse to the back of the throat, which leads to vibrating sounds when you sleep (since air flow is constricted). When you sleep on your side instead, it will help to reduce the chances of this happening.
One of the best strategies to employ in this case is using a body pillow (full length pillows that give support to the whole, body). These will prevent you rolling on your back and maintain a side sleeping position, which makes a notable difference on the quality of your sleep.
If the snoring continues even after sleeping on the side, it might be due to conditions such as sleep apnea – which requires you to get some medical help.
Just because you are slim, does not mean you cannot snore, as snoring is not only tied to weight. However, one of the major issues with becoming obese or overweight is that it creates more fatty tissue in the back of your throat, which does not really help your case against snoring – it can make it worse.
When you are obese, you tend to also gain weight around your neck area. This will squeeze and tighten the diameter of your throat, causing it to collapse more often when you sleep, and leads to snoring.
Stay away from alcohol
Ever wonder why drunk people always seem to snore when they fall asleep?
There are many reasons why frequent alcohol consumption is not good for you in the long term, but it is tied to sleep as well. In fact, sedatives and alcoholic drinks will reduce the rest position of the throat muscles, and makes it more likely to snore. This problem even affects those who do not usually snore.
Practice good sleep hygiene efforts
The society we live in today does not really prioritize getting sleep when you are supposed to get it – because you are trying to meet deadlines and be more productive. However, it is costing many people their long term health.
When maximizing the time and quality of your sleep, having good sleeping habits is very important to achieving such goals. This is because poor sleep habits have the same effect as taking alcohol, for instance, and can damage your overall health in the long term.
For instance, working very long hours without prioritizing your sleep time, will mean that you are overly exhausted by the time you are getting into bed. Activities such as checking social media before going to bed, watching TV in your bedroom, and so on will reduce the time you need to sleep – and also the quality of your sleep time.
Another effect is that poor sleep hygiene can lead to snoring problems because of sleeping too deep, causing the muscles that regulate breathing to be floppier.
Open your nasal passages
When you are sick from a respiratory infection such as a cold, breathing becomes very challenging when you sleep – but you can combat this problem by maintaining the openness of the nasal passages. The measure will assist the air to move through the nose slower and more regularly. In fact, think of it as a water hose. The narrower the opening is, the faster water comes out due to more pressure.
The nasal passages operate in a similar way. When the nose is clogged, the air moves in more quickly and irregularly, causing you to snore more often because you are struggling to breathe properly.
One of the measures to take is having a hot shower before bed. The steam can open up nasal passages very effectively, and you can enhance this by using a bottle of salt water as a rinse while in the shower. Neti pots can also help because they rinse out the nasal passages, and nasal strips can open the passages by lifting them up – as long as the problem is not surfacing from your soft palate.
Did you know that your pillow might contain allergens, which can contribute to snoring? When was the last time you replaced or pillows or dusted your bed and bedroom?
The problem with accumulation of dust starts when dust mites accumulate in beddings and pillows, and they cause allergic reactions that result in snoring. Make sure to take out your pillows once every six months for some fresh air, and keep pets out of your bedroom.
Prevention of snoring is not as hard as you may think, as long as you take these measures. It is an irritating condition to deal with, but the sooner you deal with it, the better it will be for you – even on your health.