What is snoring?
The noisy sounds of snoring occur when air flow blocked resulting in inhibition of normal breathing during sleep. When we wake up, the muscles in the throat keep the throat open, but when the person is asleep, these muscles relax. Snoring occurs when these muscles collapse, creates a barrier in the airways.
Snoring begins with excessive vibration of the soft palate as air is forced by the air flow going into the lungs. The soft palate is the upper surface of the mouth that separates the oral and nasal cavities. This behind the hard palate and has no bone. The sound of snoring varies with the degree of obstruction.
What causes snoring?
Also known as sleep apnea (apnea is a Greek word meaning “want of breath”), sleep apnea is not normal. Health risks for people who snore should send warning signals that should not be ignored. The people snoring can be caused by:
How to stop snoring
Fortunately, there are changes in lifestyle and natural remedies that can help you stop snoring. Change your sleep position. Snoring occurs when the palate, tongue, tonsils in the back of the throat generate a vibrating sound during sleep. Sleeping on your side could reduce your snoring by half. Try putting something lumpy, like a tennis ball, up the back of your nightshirt so you’re not tempted to roll back over.
You may also want to try raising the head of your bed 4 inches. To do this, place blocks or a wedge under the head of the mattress. However, as snoring progresses over time, can occur when you are sleeping on your side or your head elevated. Eventually, the snoring can be present throughout the night and in all positions. So it’s time to consider your lifestyle.
Lose 10% of their body weight to help stop snoring. Obese people tend to have swollen tissue that increases the risk of snoring. If you are overweight, lose 10% of your body weight, this can help you stop snoring.
Avoid alcohol and sedatives to stop snoring. Take sleeping pills or drinking alcohol can cause snoring because it can restrict breathing.
Inhale steam before bed to stop snoring. Nasal congestion can often cause snoring. Breathe deeply through your nose reduces congestion before bedtime by the steam. Use a steam vaporizer. You can also put a towel over your head and inhale steam to loosen congestion. Exercise in the morning can help with sleep too.
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