Tips To Help People Stop Snoring
Lack of a good nights sleep can have a negative effect on your mental and physical health. One big cause of sleep deprivation is snoring. Snoring can have serious impacts on not only the person who is doing the snoring but on his or her partner as well. Heredity and age are two unavoidable causes of snoring but the good news is that there are several methods available to help people stop snoring.
If you or your partner is a snorer, you know how taxing it can be. Somebody who is sleeping next to a snorer might wake up many times per hour, often as many as15 or more times. This will make that person irritable, tired, frustrated and unable to function properly during the day. The snorer meanwhile is getting a restless sleep and also suffers the consequences of how the partner feels. Furthermore, if the solution is to sleep in separate bedrooms, it can create a strain on the relationship and lead to emotional isolation for both parties.
The primary reason people snore is some obstruction of air through the nose and mouth. Usually this is caused by throat and tongue muscles that are too relaxed. When these muscles flap into the airways, the walls of the throat vibrate and snoring takes place. Further causes are asthma, allergies, obesity and large tonsils and adenoids.
There are certain things you can do to lessen snoring. Diet is a main factor. Being overweight means more fatty tissue at the back of the throat. Loss of weight can decrease such tissues and create better air flow through the mouth. Alcohol and some medications, such as tranquilizers, have the effect of relaxing the tongue and throat muscles which leads to snoring.
Another way to reduce snoring is to adjust your sleeping position. Lying on your back will make snoring worse. Lying on your side can ease or eliminate snoring. One method to help keep you on your side while you sleep is to attach a rolled up was of tape about the size of a baseball to the back of your pajama top. Elevation of the head of the bed can also help with snore reduction.
Allergies and head colds can cause blocked nasal passages. This forces most of your breathing to take place mostly in the throat. If you have nasal congestion from a cold or from allergies, try a combination of a vaporizer, nasal decongestants and nasal strips. Antihistamines, though, will relax the muscles in the throat and cause you to snore.
Some of the time, no matter how diligent you are about taking these steps, the snoring still persists. In those cases, you may want to visit your physician to discuss possible medical treatments or cures. You may also want to consider one of the available surgeries that could eliminate snoring altogether. Your doctor may also be able to fit you for a special mask that forces air into the upper airway. This method is known as continuous positive airway pressure.
Certain dentists can create a custom mouth piece that repositions the jaw so snoring stops. This can work very well. It is also more convenient and less expensive than continuous positive airway pressure.
Snoring does not need to cause a problem between you and your partner. Very often, home techniques can solve the issue so that both parties are happy. If not, a trip to the doctors office or dentists office may be the answer. Do not let snoring control your life; there are enough ways available to keep that from happening.