How to Stop Snoring|Does Snoring is Disease?
If you constantly feel exhausted, experience headaches for no obvious reason or have high blood pressure, it could be the result of snoring.Over 100 million World citizen’s snore, and it’s related to OSA. People who suffer from OSA repeatedly and unknowingly stop breathing during the night due to a complete or partial obstruction of their airway.
It occurs when the jaw, throat, and tongue muscles relax, blocking the airway used to breathe. The resulting lack of oxygen can last for a minute or longer, and occur hundreds of times each night.
Disadvantages of Snoring
- Acid reflux
- Frequent nighttime urination
- Memory loss
- Heart attack
- Consistent lack of sleep
People over 35% are at higher risk. Snoring can be expensive to diagnose and treatment up to Lakhs and those treatments can sometimes be quite painful. Plus, they’re not always covered by insurance. However, a recent study published by Eastern Virginia Medical School’s Division of Sleep Medicine concluded that wearing a simple chinstrap while sleeping can be an effective treatment for Snoring.
The chin strap, which is now available from a company called My Snoring Solution, works by supporting the lower jaw and tongue, preventing obstruction of the airway. It’s made from a high-tech, lightweight, and super-comfortable material. Thousands of people have used the My Snoring Solution chinstrap and reported better sleeping, and better health overall because of it.
Prevention Steps for Snoring
- Lose weight. If you’re overweight, dropping even a few pounds can reduce fatty tissue in the back of the throat and decrease or even stop snoring.
- Exercise can also help to stop snoring. As well aiding weight loss, exercising your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring. There are also specific exercises you can do to strengthen the muscles in your throat (see below).
- Quit smoking. Quitting is easier said than done, but smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. Get help with quitting here.
- Avoid alcohol, sleeping pills, and sedatives because they relax the muscles in the throat and interfere with breathing. Talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.
- Establish regular sleep patterns. Create a healthy bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can help you sleep better and often minimize snoring.
Bed Time Remedies and Throat Excercises
Bedtime remedies to help you stop snoring
- Clear nasal passages. If you have a stuffy nose, rinse sinuses with saline before bed. Using a Neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.
- Keep bedroom air moist. Dry air can irritate membranes in the nose and throat, so if swollen nasal tissues are the problem, a humidifier may help.
- Change your sleeping position. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.
- Sleep on your side instead of your back. Try attaching a tennis ball to the back of a pajama top or T-shirt. (You can sew a sock to the back of your top then put a tennis ball inside.) If you roll over onto your back, the discomfort of the tennis ball will cause you to turn back onto your side. Alternatively, wedge a pillow stuffed with tennis balls behind your back. After a while, sleeping on your side will become a habit and you can dispense with the tennis balls.
- Try an anti-snoring mouth appliance. These devices often resemble an athlete’s mouth guard and help open your airway by bringing your lower jaw and/or your tongue forward during sleep. While a dentist-made appliance can be expensive, cheaper do-it-yourself kits are also available.
Throat exercises to stop snoring
Practiced daily, throat exercises can strengthen muscles in the upper respiratory tract and be an effective way to reduce or stop snoring.
Try the following exercises to stop snoring. Start slow and gradually increase the number of sets you do. In some cases, you may be able to combine the exercises with other activities, such as commuting to work, housework, walking your dog, or taking a shower.
- Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
- Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for three 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.
- With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.
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