How To Control Snoring

 Snoring is no laughing matter, and there is more to it than just "noisy breathing" while sleeping. Not only can it worsen as you age, but it also leads to fragmented and restless sleep - not just for you, but your bed partner as well.

 Snoring occurs when the muscles in your throat are in relaxation mode, which is the case when you sleep. As you fall into deep sleep, your throat muscles relax, making the air passageway narrower and floppy. Your tongue also falls backwards. With every breath you take in and out, your throat vibrates - this is what causes the characteristic sound of snoring.

 One of the most common beliefs about snoring is that it's caused by sleeping on your back. This is somewhat true, as study proved that 54 percent of snorers develop it due to their sleeping position. These people are called "positional snorers, meaning they only snore when they lie on their backs.

 This post shall briefly give the conditions for snoring

 . Nasal problems: Inflammation in the nose and/ or throat, such as when you have a respiratory infection or allergy attack, can lead to snoring. Having chronic nasal congestion can also bring on snoring.

. Sleep deprivation: Failing to get enough sleep at night can cause further throat relaxation.

.Alcohol intake: Drinking alcohol, especially before bedtime, can prompt the throat muscles to relax, as well as lower your natural defenses againts airway obstruction.

Sleep apnea: Also called obstructed sleep apnea, this refers to impaired breathing brought on by an obstructed airway during sleeping.

This post shall recommend the following lifestyle strategies and home remedies to get rid of snoring and have more restful, quite nights.

.Sleep sideways: For some, this simple remedy may be effective, as it prevents the tongue from falling backward in the  throat and causing an obstruction in the airway.

. Raise the head of your bed: Doing this can help prevent your airways from collapsing. Try placing a 4-inch-thick wedge or block under your mattress to elevate it.

. Use a steam bowl: Just before bedtime, put your head over a bowl of hot water, cover it with a towel and inhale the steam deeply. This will help clear out your airways and minimize swelling in your nasal passages.

. Avoid taking sedatives: Like alcohol, these drugs can depress your central nervous system and exclusively relax your muscles, including the tissues in your throat.

. Avoid alcohol and tobacco use. It relaxes your tongue and throat muscles and leads to worse snoring. Meanwhile, smoking irritates the lining of your throat and nose, causing it to swell and decreasing airflow.

Alleviate nasal congestion due to an infection or allergy. Since congestion limits airflow going through your nose, you're force to breathe through your mouth, promoting you to snore.
Hope these are helpful...


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