You May Be Among The 45% Review Of Normal Adults Who Snore Atleast
Occasionally Or You Likely Know Someone Who Does. He Or She May Be The
Brunt Of Jokes At Family Gatherings ("Uncle Joe Snores So Loudly He
Rattles The Windows!"), But Snoring Is Serious Business.
For One, A Snoring Spouse Often Keeps The Other Person From A Good
Night's Sleep, Which Can Eventually Lead To Separate Bedrooms.
"Snoring Can Create Real Problems In A Marriage," Says Daniel P.
Slaughter, MD, An Otolaryngologist And Snoring Expert At Capital
Otolaryngology In Autin, Texas.
Not Only Is Snoring A Nuisance, But 75% Of People Who Snore Have
Obstructive Sleep Apnea (When Breathing Is Disrupted During Sleep For
Short Periods), Which Increases The Risk Of Developing Heart Disease,
Slaughter Says.
Use Caution Before You Self-Treat With Over-The-Counter Sprays And
Pills Until You've Checked With Your Doctor. "Manx Stop-Snoring Aids
Are Marketed Without Scientific Studies To Support Their Claims,"
Instead, Try These Natural Solutions And Lifestyle Changes, Which May
Help You Stop Snoring.
1¤ CHANGE YOUR SLEEP POSITION
Lying On Your Back Makes The Base Of Your Tongue And Soft Palate
Collapse To The Back Wall Of Your Throat, Causing A Vibrating Sound
During Sleep. Sleeping On Your Side May Help Prevent This.
"A Body Pillow (A Full-Length Pillow That Supports Your Entire Body)
Provides An Easy Fix," Slaughter Says. "It Enable You To Maintain
Sleeping On Your Side And Can Make A Dramatic Difference."
Taping Tennis Balls To The Back Of Your Pajamas Can Also Stop You From
Sleeping On Your Back, Or You Can Recline The Bed With The Head Up And
Extended, Which Opens Up Nasal AirWay Passages And May Help Snoring.
This May Cause Neck Pain, However." If Snoring Continues Regardless Of
The Sleep Position, Obstructive Sleep Apnea May Be A Cause. " See A
Doctor In This Case."
2¤ LOSE WEIGHT:
Weight Loss Help Some People But Not Everyone. "Thin People Snore, Too,"
If You've Gained Weight And Started Snoring And Did Not Snore Before
You Gained Weight, Weight Loss May Help.
If You Gain Weight Around Your Neck, It Squeezes The Internal Diameter
Of The Throat, Making It More Likely To Collapse During Sleep
Triggering Snoring, "Slaughter Says.
3¤ AVOID ALCOHOL:
Alcohol And Sedatives Reduce The Resting Tone Of The Muscles In The
Back Of Your Throat, Making It More Likely You'll Snore. "Drinking
Alcohol Four To Five Hours Before Sleeping Makes Snoring Worse,"
"People Who Don't Normally Snore Will Snore After Drinking Alcohol."
4¤ PRACTICE GOOD SLEEP HYGIENE:
Poor Sleep Habits (Also Known As Poor Sleep "Hygiene") Can Have An
Effect Similar To That To Drinking Alcohol, Slaughter Says. Working
Long Hours Without Enough Sleep, For Example, Means When You Finally
Hit The Sack You're Overtired. "You Sleep Hard And Deep, And The
Muscles Become Floppier, Which Creates Snoring, " Slaughter Says.
5¤ OPEN NASAL PASSAGES:
If Snoring Starts In Your Nose, Keeping Nasal Passages Open May Help.
It Allows Air To Move Through Slower, Slaughter Says. "Imagine A
Narrow Garden Hose With Water Running Through. The Narrower The Hose,
The Faster The Water Rushes Through."
Your Nasal Passages Work Similarly. If Your Nose Is Clogged Or
Narrowed Due To A Cold Or Other Blockage, The Fast-Moving Air Is More
Likely To Produce Snoring.
A Hot Shower Before You Go To Bed Can Help Open Nasal Passages,
Slaughter Says. Also, Keep A Bottle Of Saltwater Rinse In The Shower.
"Rinse Your Nose Out With It While You're Showering To Help Open Up
Passages."
A Neti Pot Could Also Be Used To Rinse Out The Nasal Passages With A
Salt Water Solution.
Nasal Strip May Also Work To Lift Nasal Passages And Open Them Up- If
The Problem Exists In Your Nose And Not Within The Soft Palate.
6¤ CHANGE YOUR PILLOWS:
Allergens In Your Bedroom And In Your Pillow May Contribute To
Snoring. When Did You Last Dust The Overhead Ceiling Fan? Replace Your
Pillows?
Dust Mites Accumulate In Pillows And Can Cause Allergic Reactions That
Can Lead To Snoring. Allowing Pets To Sleep On The Bed Causes You To
Breathe In Animal Dander, Another Common Irritant.
"If You Feel Fine During The Day But Obstructed At Night, These Things
May Be Contributing To Your Snoring,"
Put Your Pillows In The Air Fluff Cycle Once Every Couple Of Weeks And
Replace Them Every Six Months To Keep Dust Mites And Allergens To A
Minimum. And Keep Pets Out Of The Bedroom.
Beware Before Spending Money On Special Pillows Designed To Prevent
Snoring. They May Work If It Props Up Your Head, Which Fixes Nasal
Issues, But Can Cause Neck Pain.
7¤ STAY WELL HYDRATED:
Drink Plenty Of Fluids. "Secretions In Your Nose And Soft Palate
Become Stickier When You're Dehydrated, This Can Create More Snoring.
According To The Institute Of Medicine, Healthy Women Should Have
About 11 Cups Of Total Water (From All Drinks And Food) A Day; Men
Require About 16 Cups.
Overall, Get Enough Sleep, Sleep On Your Side, Avoid Alcohol Before
Bedtime And Take A Hot Shower If Nasal Passages Are Clogged, These
Simple Practices Can Make A Huge Difference In Reducing Snoring.
