SNORING? WHAT YOU CAN DO TO PREVENT IT.
(Source: Good Health Mag. volume 3. no. 22).
Snoring is noisy breathing during sleep. it can happen when you are breathing in or breathing out. Forty percent of adults snore, but it is most common in men, especially older, middle aged obese men.
WHAT CAUSES SNORING?
Snoring occurs when air cannot flow smoothly through your air passages. It can also occur when there are structures in your air passages that vibrate whenever you breathe. There may be several causes. They include:
Sleeping on your back- This position allows your tongue to fall backward into your throat and partially block your throat, making a smaller passage for air. As air passes over your tongue, it may vibrate and make noise.
Buckteeth- A very small lower jaw or a very long soft palate can contribute to the problem.
Blockage in the nose- This can be caused by colds, sinus infections or following an injury that changed the shape of your nose or nasal passages.
Enlarged Adenoids- This can also cause snoring by blocking the airway and vibrating while you breathe.
Weight gain- A gain in weight causes air passages to become smaller due to the accumulation fat under the tissue lining the airways.
Medication or Alcohol, sleeping pills, antihistamines and pain medications cause excessive relaxation and can also cause snoring.
Sleep Apnea-This means short spells when breathing stops while you sleep. Apnea can occur many times during the night. The symptoms include; snoring, fatigue and a tendency to fall asleep during the day. (You should consult your Doctor if you suspect you have sleep apnea)
WHAT CAN I DO?
Lose weight if you are overweight.
Take medication to unclog your nasal passages (should be on doctor’s prescription).
Sleep on your side or your stomach.
Do not take sleeping pills, sedative or alcohol before going to bed.
Raise the head of the bed or mattress so that it is higher than the foot of the bed. Don’t use more pillows as these can cause more breathing problems. Ask your Doctor for more advice.
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