There are several methods for sleeping more peacefully, ranging from minor repairs to consulting your doctor
Snoring can be annoying to your bed companion and can occasionally be a sign of a health problem (notably, obstructive sleep apnea). But sometimes you have a harmless snoring habit that drives your sweetheart insane. Here are some tips to help you sleep more quietly.
Alter your sleeping posture
Many people snore more when laying on their backs than when lying on their sides. (When you're face-up, gravity pulls on parts of the body's tissues, restricting the airway.)
The usual solution is to sew a pocket on the back of your nightshirt and stuff it with a tennis ball so you don't roll onto your back in the middle of the night. Going to bed on your side with a body pillow behind you to avoid rolling is an even easier technique. There are also anti-snoring pillows available that gently urge you to sleep with your head inclined to the side.
Give up smoking
It's easier said than done, but if you need another reason to stop, this is it. Smoking irritates and narrows the airway, which can instigate or aggravate snoring. (If the snorer isn't you, we offer a guide on helping a loved one quit smoking.)
Consider your alcohol and medication usage
Some medications might cause the muscles around the airway to relax, resulting in greater snoring. Alcohol is one of these, so if you drink frequently or before night, reducing back may be beneficial.
Some medications may have a comparable effect. If you've been prescribed a sedative, see your doctor about alternatives or if it's OK to take your final dosage well before night.
Take care of medical issues
Snoring can be caused or worsened by a variety of medical issues. The most common is obstructive sleep apnea. You should absolutely contact a doctor about this if your snoring is unusually loud and frequent, and especially if your snoring sounds like gasping or choking.
But other disorders can cause snoring, as well, so mention this if you’re getting checked out for another medical concern. Snoring is one of the symptoms of hypothyroidism, for example.
To name a few of the sleep apnea warning symptoms, the Sleep Foundation suggests getting checked out if your snoring occurs more than three nights a week, if you're tired or have difficulties focusing throughout the day, or if the snoring coincides with recent weight gain. Examine it out.
Remove any clogs
If your nose is clogged, you will most likely end up breathing through your mouth. In that case, treating the congestion may help you stop snoring.
If you have a cold or a respiratory infection, you will recover quickly; decongestants may help in the meantime. If your stuffy nose is caused by something else, such as allergies, try avoiding the allergens or taking allergy medication. (As someone who is allergic to dust, I use allergen-proof pillow covers and keep an air purifier near my bed—I don't think I snore, but just saying.)
Clear your lungs
There are devices that can assist you in keeping your airways open at night. The most basic is a nasal strip that sticks to your nose and keeps your nostrils open. There are also nasal dilators that you wear on the inside of your nose.
If the situation is more serious, you may want to consider wearing a mouthguard. Tongue-retaining devices keep your tongue from slipping back toward your throat, mandibular advancement devices reposition your jaw subtly, and devices that combine the two. The Sleep Foundation provides an overview of the benefits and drawbacks of various models.
#Snorring #SleepingProblem #HealthProblems #SleepingPosition #Sleep
SOURCE: lifehacker
What do you think of this blog? Write down at the COMMENT section below.
No comments:
Post a Comment