All you need to know about snoring
Snoring is an irritating and noisy breathing during sleep. It can affect everybody, but it is common among older people. Snoring makes sleeping difficult for both the person snoring and people around the person. Fat people and people who are overweight are more likely to snore.
It is very bad, if it is habitual, a habitual snorer will require a medical assistance. But, occasional snoring is not too bad because it can be controlled, it only irritates people around you.
Snoring can be caused by various factors, including:
after alcohol consumption, you tend to snore more than normal. Alcohol can make you feel sleepy but it worsens snoring and your breathing pattern.
Alcohol is a depressant, it relaxes your muscles, including the ones related to the respiratory system. When you consume alcohol, the sedative effect relaxes your throat and jaw muscles. Theses muscles collapse onto your airway and causes snoring by reducing airflow.
Avoiding alcohol will help to reduce snoring and improves your sleep quality.
Anatomy of your mouth
People with soft palate and elongated vulva will have a narrow airway. According to mayo clinic, “people who are overweight have extra tissues in the back of their throats that may narrow their airway”. When these structures bump against one another, the airway will become obstructed.
Your sleeping position has effect on your throat, you snore loudest and frequently when you face up while sleeping.
Also nasal problems and sleep deprivation can lead to snoring.
Health risk of snoring
Snoring is not only embarrassing, it also causes sleep disorder. If you snore, here are some conditions linked to snoring that you should know about.
Headache in the early hours can be associated with snoring. People who are habitual snorers always have sleeping disorders including sleep apnea and insomnia.
This is a condition, when one wakes up frequently to urinate in the night. This condition is linked to snoring in both men and women. Men over the age of 50 who wakes up often to urinate may have obstructive sleep apnea and prostate enlargement. Research suggested that there is a connection between nocturia and snoring.
This is one of the most dangerous effects of snoring. It put people around you in danger too. Snoring causes sleep deprivation which leads to daytime sleeping. Snoring makes you exhausted, you may fall asleep, maybe when driving, which may lead to severe accident.
Research also showed that the sleepier people felt during the day, the greater the risk of car accident.
Sleep apnea is linked to heart diseases, such as high blood pressure and coronary artery disease, leading to possible heart attacks. Treatment of sleep disorder reduces your risk of heart diseases.
How to prevent snoring
Don’t face up while sleeping
You snore the most, when you face up, gravity affects your throat and reduces air flow. By sleeping on your side, you allow air to flow easily and reduce snoring.
Reduce your weight
Reducing your weight can help you to reduce tissue in your throat. You can reduce weight by exercising regularly and also reducing calories intake.
Allergies can obstruct airflow through your nose, which results to breathing through your mouth. This also increases the likelihood that you will snore. Treating allergic conditions will reduce snoring.
Avoid taking alcohol before bed
Avoiding alcohol and other sedative can help you avoid snoring. Alcohol tends to relax your muscles, including your throat muscles, when this happens, airway still be partially obstructed.
Exercise is a very good way of preventing overweight, it also helps you to sleep better and reduce snoring. Exercise is also a good friend of your muscles and body, it enables your soft palate and throat to maintain their perfect position during sleep.
Being hydrated is very good for your body and nose. When you are dehydrated, mucus will form in your mouth and throat blocking airflow and also leads to snoring.
It is recommended by mayo clinic that you take 15.5 cups of water as a man and 11.5 cups as a woman daily. However it depends on your level of activity.
Avoid eating foods that contains too much fat and sugar and also avoid eating large meal in the late hours. These can upset your digestive system and also affect your sleep.
Dairy products leave a layer of mucus that blocks the airways. Therefore, try to avoid dairy products if you are a snorer.
If you try this things and it fails you, you will have to visit your doctor for advice.
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