A Lifestyle Approach to Remedy Snoring

Did you know that the record of the noisiest snoring belongs to a man from Sweden? It recorded 93 decibels – the level of extremely loud disco music.
People who snore usually are not aware of the noise they emit, but it can easily become a pest for their partner’s life, affecting in general severely her sleep. There is not a precise remedy for snoring, but you can take different measures which can reduce or even prevent this unpleasant problem and improve your general health condition.

When we are awake, the activity of the throat muscles keeps the breathing tract open. While sleeping, these muscles relax, allowing in the case of some persons its constriction. Then their breathing must become deeper in order to force the opening of the respiratory tract and let the air enter the lungs. This deeper and stronger breathing through the mouth provokes a noisy vibration of the palatal veil and the uvula, which leads to snoring. Different factors can cause or accentuate temporarily snoring: a cold, an allergic rhinitis, nasal polyps and swollen adenoid vegetations.

The following categories of people have a predisposition for snoring: men – there are affected three times more men than women.

average aged persons and older persons

Overweight people – the fat under the interior wall of the throat reduces the dimension of the respiratory tract and favors breathing through the mouth. If you are fat, it is most likely to snore

Smokers: smoking irritates the nose and the throat and it inflames the interior wall of the respiratory tract, reducing it and favoring breathing through the nose

Those who have consumed alcohol before going to bed. Alcohol relaxes throat muscles, facial muscles and the jaw’s ones favoring mouth breathing

Snoring treatment actually means changing your lifestyle for the beginning. Thus you have to lose excessive weight and to give up smoking. It would be a good thing to reduce alcohol consumption as well and to have dinner at least 3 hours before going to bed. Go to bed and get up approximately at the same time every day. To continue with, try to use a different number of pillows or a special pillow for your neck. You can use books to raise the end of the bed with 7 – 10 cm. During a cold or a crisis of allergic rhinitis you can do before going to bed a gargle with cold water in which you added a drop of mint oil. This remedy enlarges the respiratory track, reducing the inflammation of the interior wall of the nose or throat. You must go to the doctor when the measures described previously don’t help. Just as your partner you are tired or sleepy during the day. Your partner tells you that sometimes you stop breathing while snoring. Then sleep apnea can be the cause. Finally, if you are healthy and no measure taken gives results, offer your partner ear stoppers as they are cheap and you can find them in any pharmacy.

Random Sleeping Tip

Make a specific work out that you do every night before going to sleep so that your mind knows that you are preparing yourself for sleep. You can feed your dog, switch the lights off in the house, put the kids to sleep, check all the doors to see that they are locked, do the laundry before you go to bed. All of these things will tell your mind that the time of sleep is approaching with every single thing that is being done. It is simply programming your mind to know the fact that it is time to sleep.

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