How to Stop Snoring
Major risks of smoking include but not limited to high blood pressure, heart attack and stroke. When the required supply of oxygen is not sent to the lungs, heart and vascular system are strained, which results in their increased burden and work time. It is also worrisome because the sleeping sufferer is often unaware how serious his snoring is or that it keeps disrupting his sleep. Disturbed and reduced sleep due to snoring, also means less quality sleeping time and might be a reason for accidents while traveling.
Treatments for Snoring: Your family physician may be able to analyze the risk factors if any associated with snoring and recommend treatment if needed from one of the many sleep clinics. positive life style changes to medical devices and minor surgery.
Changes in Lifestyle to manage snoring: Few recommended lifestyle changes suggested by physicians are as follows:
Reduce Weight: Obesity is a risk factor for snoring. Your doctor might be able to suggest an efficient way to manage your weight. This means that if you want to stop snoring you should reduce your weight.
Exercise: Physical activity keeps your weight under check and also keeps you healthy and gives you a sound sleep. Physical exercises likewalking, jogging, running and hiking enhance your sleep quality. Keep in mind to avoid straining activities few hours before going to bed.
Quit smoking: Smoking and second-hand smoke make symptoms worse because of throat irritation and coughing at night, leading to snoring.
Manage your sleep time: Going early to bed and waking up early and almost always same time aids in bringing about a healthy sleeping cycle. And prevents over-tiredness from a lack of sleep, which can worsen snoring.
Refrain from alcohol and sleeping pills: Alcohol and few drugs like sleeping pills, pain killers etc can make the throat muscles relax or contract that it usually does, leading to obstructions or narrowing. It might also make it tough to get up in the morning, resulting in longer ignored hours. They may also make it more difficult for your brain to wake you up when this happens, causing longer, more serious pauses in breathing.Overtime this can lead to serious damage to the body.
Sleep on your side: Sleeping with your back worsens snoring as it allows the gravitational force to narrow down your airways further.
In most of the severe cases, sleep disorder clinics are suggested to assess and give their observations and test results, which they do at-home of the patient or at their clinic. Breathing devices might be included for treatment like CPAP (Continuous Positive Airway Pressure) equipment. This device is a filter air blower that intakes regular room air and funnels it into a mask at a pressure determined by your doctor. This equipment is typically worn over your nose and the specified pressure enables smooth and free airflow thus reducing snoring.
Alternative treatment options include a dental device which is worn during the sleeping hours, to expand the airways by holding the haw and tongue in place. Radio wave treatments are recommended method of treatment which reduces the size of tissue in the throat or tongue and surgeries involve reducing the soft tissues in the nose, uvula, and palate (roof of mouth) or the bony tissues in the back of the throat to alleviate the risk of blockages.
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