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Dealing with Snoring
Fifty-five percent of normal adults snore at least occasionally, and 30
percent are habitual snorers. Heavy snoring is more frequent in males than
females and overweight persons, and it usually grows worse with age.
What causes snoring?
Snoring occurs when there is an obstruction to the free flow of air through
the passages at the back of the mouth and nose due to blockage in the nasal
airways. It occurs when the tongue & soft palate collapse, creating a
blockage at the airway. It also occurs if there is excessive bulkiness of
the throat tissues that is large tonsils and adenoids. Snoring can be caused
by alcohol, smoking, sleeping pills, blocked nose, sinusitis, a large uvula,
enlarged tonsils, deformities in the nasal pathway and excess body weight.
What is Obstructive Sleep Apnea?
Sleep apnea is a condition where the snorer stops breathing for a couple of
seconds (10-30 seconds) several times in an hour and this is the time when
the breathing is totally obstructed. This is a very serious condition, which
often leads to heart problems, elevated blood pressure and hypertension.
Thus if you snore loudly, have frequent pauses in breathing while asleep,
wake up gasping for air, suffer from sleepiness during the day, fall asleep
easily during the day, there is a high probability that you suffer from
sleep apnea and you need treatment.
Self-Help Methods:
1. Always sleep on the side. This will help open up the airway to
enable normal breathing.
2. Elevate the head by placing pillows below the head or tilt the
head of your bed upward atleast four inches.
3. Exercise and lose some weight if you're obese. It'll do much good
to lighten neck tissues so as to prevent the narrowing of the airway.
4. Avoid alcohol for at least four hours and heavy meals or snacks
for three hours before retiring. Alcohol causes the muscles to relax which
obstructs air passages.
5. Stop smoking.
6. Establish regular sleeping patterns and avoid taking sleeping
pills.
However if you have serious snoring problems then it is advisable that you
seek treatment and consult your doctor.