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Control Your Snoring with These Useful Tips.

Over 50 per cent of people over the age of 45 snore occasionally. It is perfectly normal. If you or your partner snores loudly every night, it is more of an annoyance, and you should definitely look for a solution.

However, it is not just a mild inconvenience to the other members in the room. Snoring can be an indication of a serious problem, putting you at risk for dangerous conditions such as stroke, heart attack, diabetes, or hypertension.

Generally, snoring is an indication that air is not flowing freely through the throat and nasal passages. It can occur due to many reasons, such as:

  • Nasal congestion  
  • Cold  
  • Allergies  
  • Swollen tonsils  
  • Taking pain medications 
  • Alcohol consumption or smoking. 
  • Sleep deprivation. 

However, a type of chronic snoring that interferes with sleep can indicate a serious sleep disorder known as sleep apnea. Obstructive Sleep Apnea (OSA) is a problem because sleep deprivation causes a drop in blood oxygen levels, putting the brain under a lot of strain. People with this condition are more likely to develop hypertension, heart disease, diabetes, and stroke. Snoring occurs in this condition because some of the muscles in the back of the throat relax too much, while others are overly tense. This interferes with your breathing, causing throat irritation and, in extreme cases, choking. 

The most common signs to look out for are drowsiness during the day and gasping/choking during sleep. A person sharing the bed or someone in the same room will be able to identify and spot the condition, allowing it to be treated as soon as possible. 

But the good news is you do not need medicines or special treatments to cure sleep apnea. In most cases, changes in lifestyle like reducing consumption of alcohol, quitting smoking, regular exercise and weight loss can all help in improving the condition. The other best option is to obtain a CPAP machine for rent or purchase. This device reduces snoring and improves sleep.

Tips On How to Stop Snoring

 

  • Alter your sleeping position.

When you sleep on your back, the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound. Sleeping on your side may help to keep this from happening. Obstructive sleep apnea may be the cause of snoring that persists regardless of sleep position. In this case, see a doctor. 

  • Shed some pounds.

Some people benefit from losing weight, but not all. Thin people snore as well. If you’ve gained weight and started snoring but did not snore before, losing weight may help. When you gain weight around your neck, the internal diameter of your throat narrows, making it more likely to collapse during sleep and cause snoring. 

  • Stay away from alcohol.

Alcohol and sedatives lower the resting tone of the muscles in the back of your throat, increasing the likelihood that you will snore. Snoring is exacerbated by drinking alcohol four to five hours before going to bed. People who do not snore normally will snore after drinking alcohol.

  • Maintain Good Sleep Hygiene.

Sleep deprivation can have the same effect as drinking alcohol. Working long hours without enough sleep, for example, means you’re exhausted when you finally get to bed. You sleep intensely, and your muscles become floppier, resulting in snoring. 

  • Replace your pillows.

Snoring may be adversely affected by allergens in your bedroom and on your pillow. Dust mites can accumulate in pillows and cause allergic reactions, which can result in snoring. Allowing pets to sleep on the bed exposes you to animal dander, which is another common irritant. If you feel fine during the day but obstructed at night, these things could contribute to your snoring. 

  • Keep yourself hydrated.

Drink plenty of water. When you’re dehydrated, the secretions in your nose and soft palate become stickier. This may result in more snoring. 

  • Continuous positive airway pressure (CPAP).

This process requires sleeping with a mask over your nose or mouth. The mask directs pressurized air from a small bedside pump to keep your airway open while sleeping. 

The CPAP machine for rent prevents snoring, most commonly associated with OSA. Using a CPAP or BPAP machine for rent allows you to sleep well and wake up feeling refreshed.

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