Many people believe that snoring happens when a person is overly tired, and take it as a sign of sleeping well. Snoring actually indicates the presence of a sleep disorder, most commonly Obstructive Sleep Apnea (OSA), which is characterized by frequent pauses in breathing while asleep. Severe cases of OSA may induce hypertension, heart failure, angina, and other chronic diseases.
Sleep is the process your body goes through to restore energy and get rid of fatigue. Adequate sleep, a balanced diet, and proper exercise are accepted throughout the world as the three steps for maintaining good health.
A 2014 statistical analysis showed that people with OSA have 3.45 times higher risk of cardiovascular disease and 2.85 times higher risk of cerebrovascular disease as compared to the general population. They are also more likely to develop diabetes, Alzheimer’s Disease, arrhythmias, and respiratory disorders.
About 25 million adults in the U.S. have OSA, but most of them do not understand the serious consequences if it is left untreated. Fortunately, some of the most effective therapies can be implemented and managed on your own.
Lose weight
Obesity is one of the most common causes of snoring. Loss of muscle tone causes the throat to relax and extra fat tissue can then block the airway which makes breathing difficult during sleep.
Find the right pillow
(1) Do not use a pillow that is very soft. A soft pillow can cause the head to fall back, forming a curve between the head and the neck, leading to tension of the muscles in the throat, and resulting in snoring.
(2) Do not use a pillow that is very hard. A hard pillow can cause the head to bend forward during sleep, blocking the airway and resulting in snoring.
(3) The pillow should be between four and six inches in height. When sleeping on one side, the pillow should be level with the shoulder. If sleeping on the back, the pillow should be as high as a fist.
Sleep on one side
Try to sleep on one side as frequently as possible, and avoid sleeping on your back. Never cover your head when you sleep.
Keep the nose unobstructed
Those who snore have to breathe through their mouth because their nose is obstructed. Make sure to clear your nasal cavity before going to bed. This can help you breathe through your nose during the night.
Develop good habits
Avoid spicy foods. Eat light and bland foods. Do not smoke or drink alcohol. Drink a glass of water before sleep to keep the throat wet. Relax to stay in a good mood before sleep.
Don’t ignore snoring
Snoring is not something to be ignored. It hurts one’s health and disturbs others’ sleep. Those with serious cases should seek medical help. Getting good sleep every night will give you a refreshed mind every day.
