Sleeping Snoring and Some Tips To Overcome It

Sleeping Snoring and Some Tips To Overcome It

Sleeping Snoring - Some people often snore while sleeping. The volume and frequency of snoring person can indicate whether he has a life-threatening sleep disorder or not, such as obstructive sleep apnea (Obstructive sleep apnea - OSA).

Sleep disturbance has the potential to stop breathing or make your breathing becomes shallow.

Loud snoring is the most common symptom of obstructive sleep apnea happens to a lot of people with this condition. Some people do not realize that they snore because they rarely awakened by the sound of snoring itself. Sleep disorders occur in patients who have limited supply of oxygen into the body when she sleeps.

Some reasons why someone snoring
Snoring is driven by the narrowing of the airways, either in the throat or nostrils which controls the amount of oxygen that enters the body. Actually, snoring is caused by vibration created by air because of 'effort' to get into the body through the palate, uvula, tongue, tonsils, and / or muscles in the throat, said Dr. Dr. Joseph Mercola, a licensed physician and surgeon. If the air you breathe can not move freely through the nose and mouth when you sleep, then it is likely that you will snore.

Many factors influence a person to become snorers and some of them are:
Age

With increasing age is getting older, the throat will become narrower and the muscle tone in your throat decreases.

Body Condition Specific
Men have narrower airways than women, so the chances men are more likely to snore.

Narrow throat, palate are split, enlarged adenoids, and other physical attributes are also factors why a person snores, and it could either be lowered.

Nose and sinus problems
The air is shut out due to problems with the nose can make breathing becomes more difficult process that causes a person to snore.
Overweight
Fat tissue in the body and contribute to muscle weakness
cause snoring.

Unhealthy lifestyle
Unhealthy lifestyles such as drinking alcohol and smoking can increase muscle relaxation that encourages you to more easily snoring. This also applies to the consumption of certain drugs.

sleeping position
Sleeping on your back causes the flesh of your throat to relax and blocking of the airways, which can cause you to snore.

Finding the right solution in order to stop snoring
There are so many tools or tools on the market that claim to be able to overcome your snoring problem naturally. Unfortunately, many of which still have not been proven efficacy. While experts emphasize to the 'techniques', which has proven its effectiveness, although the results are different for each person, depending on the business and lifestyle.

The first step you should do is find out the cause why you snore. Record your sleep patterns, family members can ask for help or use a visual record when you're sleeping. It is to be known pattern of snoring that you experience. By knowing the pattern of your snoring, it can clarify the cause of why you often snore while sleeping, what makes it worse, and it is getting easier handling will be done.

Knowing the pattern of snoring
It's important to know your snoring and sleep patterns. Sleeping position will reveal more things, including answering the question why you may snore when sleeping.

Snoring with your mouth closed: Indicates that there is a problem with your tongue.

Snoring with an open mouth: Indicates that there is a problem with the network in your throat.

Snore while sleeping on their backs: It is considered mild, enough to change sleep habits and lifestyle better.
Snoring in all sleep positions: Shows your snoring is more severe and requires treatment more comprehensively.

handling independently
There are many things you can do yourself so that you can stop snoring. Efforts that can be done include changing a healthier lifestyle.

Lose weight
Weight loss but few can reduce fatty tissue in the back of the throat and reduces or can even make you stop snoring. You can do that with diet or exercise program.

Sports
In addition to losing weight, exercise will be a positive benefit for your body parts such as arms, legs, and stomach, and also helps tighten the muscles in your throat that will eventually overcome your snoring problem.

quit smoking
If you are a smoking, your chances of snoring higher. Smoking can cause narrowing of the airways due to irritation of the membranes in the nose and throat. Therefore, immediately stop smoking.

Avoid Alcohol
Consuming alcohol, sleeping pills, and tranquilizers can relax the muscles in the throat and interfere with breathing. Especially for those of you who do require sleeping pills and tranquilizers, consult further with your doctor. This is because there are several types of sleeping pills or tranquilizers can make your snoring worse.

Set a regular sleep pattern
Set the hours you sleep, and make sure you get enough sleep duration and sleep quality were good. If the quality of your sleep, it can minimize your risk for snoring.

Avoid caffeine and heavy meals before bedtime
Make sure not to consume food or beverages and caffeinated weight two hours before bedtime. Milk and milk products, including soy you should not consume right before bed.
Keeping the bedroom air remains moist
Keep your bedroom in a damp state, you can use a humidifier (humidifier). Dry air can irritate membranes in the nose and throat, which will increase your chances to sleep with snoring.

Make sure the nose is not blocked
Nasal congestion can make the process of inhalation of air would be more difficult that makes you experience throat void due to the absence of air. This in turn makes you snore. To resolve the congestion, you can inhale steam or eucalyptus oil, warm lemon drink, gargle with salt water, and so forth.

Lying on your side
Avoid sleeping on your back, because it will make the tongue and soft tissues in the mouth leading into, and will obstruct the flow of air that wants to go and eventually cause you to sleep in a state of snoring.

Adjust the position of the head is higher
Positioning your head higher than the body a few inches may ease breathing and encourage your tongue and jaw to move forward. Therefore, use a pillow when sleeping. In the market, already widely available special pillows that can prevent you from snoring and sleep in a state to make sure you are not spasm of the neck muscles.

exercise throat
You can apply for 30 minutes every day, throat exercises can be an effective way to reduce or stop snoring. Say the vowel sound such as (aiueo) repeatedly in order to strengthen the muscles in the upper respiratory tract. This will reduce your snoring. In addition there are some other tips that you can apply such as:
Place the tip of your tongue behind your upper front teeth. Then slide your tongue backwards (backwards). Do it for 3 minutes a day.

Close your mouth and then you contract the lips. Hold for 30 seconds.
Open your mouth and move your jaw to the right. Hold for 30 seconds then switch move the jaw to the left.

With mouth open, contract the muscles in the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to find the uvula ("hanging ball in the throat") moves up and down.

So short info about snoring. Call your doctor if your condition further considered severe. Hopefully this article useful.