Adopted from the article by Suzanne Barston, Gina Kemp, M.A., and Robert Segal, M.A.,
I had very bad reputation of SNORING. Usually no body liked to share a room with me during my college days because I never allowed my partners to sleep. I took it lightly but after getting married, my wife used to complain which forced me to pay an urgent attention. Now my wife has stopped complaining. Certainly she has not adjusted with my snoring; rather I have improved upon my snoring problems. My snores are very mild so she finds it a meditation mantra.
SNORING is normally caused when the airways in the nose and throat get narrower during sleep therefore the breath during inhaling and exhaling needs little force to push it. The air vibrates the loose tissues at the back of the throat causing sound which we call – snores. The snores could be mild or severe.
The snorers are continuously being asked to reduce snoring but it cannot be controlled voluntarily. There could be number of reasons for a person to snore. It could be because of breathing problems like Asthma, sinus, or bad throat. Habitual smoker, obese or middle-aged people have narrower throats, therefore once the person sleeps the snoring starts.
The snore disturbs the sleep of the partner but it becomes more disturbing when the person himself cannot sleep properly. Snoring can affect both the physical and social intimacies of a relationship. The constant sleep disruption and excessive tiredness caused by noisy snoring often creates problems. Sleep partners of heavy snorers awaken over twenty times per hour, which severely cuts into the quality and quantity of their sleep.
Many partners of snorers decide to sleep in separate rooms, and the resulting lack of bedtime chatting and physical intimacy can lead to a strained relationship. The snorer often becomes isolated and frustrated about a problem they seemingly have no control over.
In extreme cases, snoring can cause reduced oxygen flow to the brain, which can lead to Type II Diabetes, high blood pressure, hypertension, stroke, and heart disease.
Chronic snorers are often middle-aged and overweight, and snoring may indicate a more serious underlying medical problem. If you are a severe snorer, see a doctor so you can rule out any serious health problems that are a result of or a cause of the snoring.
Snoring can also be a symptom of sleep apnea, which can be life-threatening. While snoring is caused by narrow airways, sleep apnea is a true breathing obstruction, which requires the sleeper to awaken to begin breathing again. A person with sleep apnea wakes up many times a night to regain breathing, but usually remembers nothing at all about the awakenings. The sleep partner of a person with sleep apnea usually remembers the awakenings and is generally a good witness of the incidents.
Snoring is a common symptom of sleep apnea, but snoring by itself does not involve the cessation of breathing.
Mild snoring that isn’t related to sleep apnea responds well to home remedies. Finding a cure for your snoring problem can result in an improved quality of life for you and your loved ones. Try some of the self-help tips below to prevent or alleviate your snoring:
# If you feel that you have excessive weight, try to reduce it. Give up smoking, in case that is in your habit.
# Pranayam exercises have been giving very good results.:
i) Deep breathing-inhale and exhale for two minutes,
ii) Inhaling from left nostril and exhaling from the right nostril. Then inhaling from right nostril and exhaling from left nostril. In either case keep the other nostril pressed by index finger/thumb. This exercise has to be repeated continuously for three minutes. See the results after 30 days, there are all chances of the snoring getting milder.
#If you sleep on your back, you are probably exacerbating your snoring problem - in this sleeping position, the soft tissues in the back of your throat (including your tongue) are more prone to slide backwards, blocking your airway. If you are a mild snorer, switching to sleeping on your side might cure your snoring altogether.
# An even better solution is to elevate the head of your bed four inches, which may make breathing easier and encourage your tongue and jaw to move forward. Elevating the entire head of the bed is better than using a pillow, which can crimp the neck and contribute to snoring. Placing rolled up towels under the head of the mattress is an easy way to change the angle of the mattress.
# Having a stuffy nose makes inhalation difficult, which in turn creates a vacuum in your throat, and noisy breathing. In fact, people who seldom snore often find themselves snoring quite loudly when suffering from allergies or a cold.
# Avoid high-fat dairy milk products or soy milk products before sleeping. Non-skim milk products and soy milk products, because of their thickness, can keep mucus from draining properly. The result is mucus retained in the throat, which can lead to snoring.
You can stop snoring permanently and enjoy your life. You can cure your snoring for life, without surgical procedures, medications, over-the-counter-products or other devices.
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