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7 Ways to Stop Snoring

Sleep apnea is the biggest danger of snoring. Basically it means that your breathing stops momentarily for 10 – 20 seconds and you actually wake up many times in the night to resume breathing, only you don’t remember it.

You may have sleep apnea if you snore loudly and you feel tired even after a full night’s sleep. Sleep apnea occurs in two main types, Obstructive sleep apnea, the more common form that occurs when throat muscles relax or Central sleep apnea, which occurs when your brain doesn’t send proper signals to the muscles that control breathing. Additionally, some people have complex sleep apnea, which is a combination of both. If you think you might have sleep apnea, see your doctor. Treatment is necessary to avoid heart problems and other complications.

photo credit – allyouneedislists [dot] com

So, what is snoring? 

According to the American Academy of Head and Neck Surgery, what you hear when someone snores is the result of a form of blockage that obstructs the flow of air through the mouth or nose. That blockage, however slight, can cause the tissues of the airway to vibrate and flap against one another — thus the rattling, snoring sound.

Why Do Some People Snore? Here are some reasons..

1. The actual anatomy of the mouth – some people have a low, thick, soft palate or enlarged tonsils which can result in obstructions.

2. Being overweight is another likely culprit, putting extra pressure on the throat, which can narrow the airway.

3. Nasal congestion, nose shape and composition can play a part.

4. Alcohol, particularly drinking before bedtime, “reduces the resting tone of the muscles in the back of your throat.

How can you help alleviate Snoring?

Here are 7 Ways to Stop Snoring.. 

1. According to the American Sleep Apnea Association, many of them surgical options aimed at reducing obstructions. Sometimes the cause of snoring is due to a physical heredity such as an abnormal upper palate, uvula or tonsils which only surgery can fix. Some of these surgical procedures can be covered by health insurance depending on which part of the world you are from, so it’s good to check in your respective countries -that way you might save a good deal of money.

2. The National Heart Lung and Blood Institute says some sufferers can benefit from mouthguards or sleep apnea masks. Also available are anti-snoring kits , anti-snoring capsulesnasal strips and nose dilators.

3. When it comes to more mild habitual snoring, start with lifestyle changes. That can include things like losing weight, avoiding alcohol near bedtime and sleeping in a different position (usually on your side, not your back). After that, many of the potential treatments are the same -“oral appliances,” pressurized masks or surgery -both traditional and laser.

4. Sleep on a thicker pillow so your head is elevated.

5. Avoid a heavy meal before you sleep, as as full stomach will push up against your diaphragm.

6. Certain essential oils such as mint and eucalyptus oil can increase breathing ability. Dab a few drops of one of these on your pillow before you go to sleep

7. Stop Smoking! Irritations of the throat can cause it to vibrate more.

And since the partner also suffers (not just the snorer!)  use earplugs, earphones or trying to stagger the time you go to bed. These are the best 7 ways to stop snoring. Have you tried any, or do you live with a person who snores? Which ones work for you? 

 

 

 

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