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Tips and Guidelines to
reduce Snoring
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Snoring is a sound that is made by the movement
of air over relaxed throat and tongue muscles. Snoring occurs due to narrowing of the airway passage and affects ones
quality and quantity of sleep. Narrowing of the airway is caused due to bad
posture while sleeping or due to abnormalities of the soft tissues of the
throat. Overweight people tend to snore louder due to narrowing of airway caused
because of accumulation of fatty tissue at the back of their throat. Some
snoring can be caused by health problems. You can have high blood pressure
if your snoring is due to sleep apnea syndrome.
Whether you call it by its
slang name, "sawing logs,"
or its medical name, "stertor,"
snoring is common. You snore
when something blocks the
flow of air through your
mouth and nose. The sound is
caused by tissues at the top
of your airway that strike
each other and vibrate. Many
adults snore, especially
men. Snoring may increase
with age.
However, snoring can also be
a sign of a serious sleep
disorder called sleep apnea.
This means you stop
breathing for periods of
more than 10 seconds at a
time while you sleep. Sleep
apnea is serious, but there
are treatments that can
help. Children can also have
sleep apnea. If your child
snores frequently, have your
health care provider check
for sleep apnea.
You can stop or reduce snoring if you follow
the following tips
- Changing the position while sleeping, like
lying on the side helps reduce snoring
- Suffering from a bad cold or a stuffy nose
makes it difficult to breathe. Using nasal decongestant sprays helps
clear nasal passage which makes breathing easier.
- Before bed time avoid consumption of any liquids that contain alcohol.
- Have a fixed and regular sleeping routine as sleeping at odd hours can worsen
snoring.
- Do not take any medicines that make you feel drowsy or relaxed as that can
further relax the tongue and throat muscles and cause snoring.
- Avoid smoking. Smokers tend to suffer from a higher chance of snoring.
- Over weight people tend to snore more louder. Losing weight helps reduce the
fatty tissue at the back of the throat and thus reduces snoring.
- Sleeping at odd hours can worsens one's snoring. Having fixed and a regular
sleeping routine helps promote better quantity and quality of sleep.
- A CPAP (Continuous positive airway
pressure) machine can be used to keep your airway open during sleep.
- A dental appliance (ah-PLEYE-ans) can be
kept in your mouth during sleep
- Surgeries that may be done for nose or
throat
- Avoid late afternoon and evening caffeine
sources like some soft drinks, coffee, chocolate, some pain relievers and
diet drugs.
- Snoring can be controlled if avoided like
large meals, Dairy products, Soymilk, Sleeping pills and other relaxants and
Antihistamines
- Throat exercises can be a cost-effective
snore reducer for people with mild to moderate sleep apnea. According to
certain studies, by pronouncing certain vowel sounds and curling the tongue
in specific ways, reduce snoring like;
- Repeat each vowel (a,e,i,o,u) out loud for three minutes throughout day.
- Place the tip of your tongue behind your top front teeth. Slide your
tongue backwards for 3 minutes a day.
- Close your mouth and purse your lips. Hold for 30 seconds.
- With mouth open, move jaw to the right and hold for 30 seconds. Repeat on
left side.
(
Sources- http://www.medindia.net/,
http://timesofindia.indiatimes.com
, http://www.drugs.com/ ,
http://www.aajkikhabar.com/ ,www.nlm.nih.gov/ )
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