Snoring? Here are the basic things to prevent it and enjoy your sleep.
Snoring, sometimes, is related to health problems. But did you know that this is a fact? When you snore while sleeping, you have a high risk of being obese or overweight.
Snoring can happen to anyone, young and old age. For old age, this is a symptom that you are experiencing disruption while sleeping, and these are health effects linked to daytime dysfunction and heart disease. This habit, while sleeping, should not be ignored.
Why is this happening? Snoring has a simple explanation. Many experienced when the muscles of the throat are relaxed, and the tongue falls backward, it makes the throat narrow and floppy. Then as you breathe while sleeping, the walls of your throat begin to vibrate until you breathe out. The smaller your airway becomes, the more significant the vibration and louder you snore. There are times when the walls of your throat collapse, and it completely occluded, creating a condition called sleep apnea, which needs medical attention.
SYMPTOMS AND TREATMENT
How can you tell if someone has troublesome snoring? Following are some of the symptoms that you can take note of, such as excessive daytime sleepiness, morning headaches, recent weight gain, awakening in the morning not feeling rested. Also, awakening at night feeling confused, change in the level of attention, and observe pauses in breathing during sleep.
With these symptoms of sleep apnea, there are different ways on how you should treat it. Some of the treatments require medical professionals, but others can be done at home. Well, most treatment comes with prevention.
You can start with your lifestyle.
When you have an unhealthy lifestyle, eating, and sleeping, you are prone to snoring or sleep apnea. To modify your lifestyle by doing a sleep position training, and you can consult your doctor if you have allergies.
You can monitor your weight. Like we have mentioned, one source of snoring is overweight. You can avoid tranquilizers, sleeping pills, and antihistamines before bedtime. If you have allergies, make sure that you take your medicines before bedtime, a couple of hours will do.
You can also skip drinking alcohol for four hours and heavy meals before sleeping. It is a habit you should consider and have some regular sleeping patterns.
Consult your doctor for possible surgery.
If snoring cannot be treated, surgery is one of your treatment options. The surgery involves scalpel, laser, or microwaves that will be applied to your throat and roof of the mouth. Dentists can also perform initial treatment, such as using nasal dilators to treat snoring and sleep apnea. Another way of treatment is the Continuous Positive Airway Pressure that will blow room air into the back of the throat and prevent it from collapsing.
But whatever treatment you will have, your doctor will advise you if you will need a complete surgery if you can still cope with your snoring. Meaning, you will just take measures in your lifestyle.
Countering Sleep Apnea or Snoring
If you have mild snoring, it means that you have the chance to prevent it from getting severe. Aside from skipping caffeine and alcohol before bedtime, smoking should be stopped. These are the significant causes of interference while sleeping – caffeine, alcohol, and nicotine.
Yes, on the other side, caffeine is one of the healthy foods that you can have. But taking it before bedtime may disrupt your sleep. Instead, you can drink it at least four to six hours before bedtime. Alcohol should be limited because it will disturb your sleep later at night.
Make your Room Conducive to Sleep
One apparent reason why people cannot sleep well is because of the sleeping environment. Your room ambiance for sleeping depends on how you fall asleep. Some individuals need a darker room to sleep, so they use blackout curtains. Some want light in their place. In any case, your bedroom should have a comfortable mattress and pillows. Do not forget to maintain your room in a dust-free area.
Keeping a pet inside your room is a choice if your pet’s behavior helps you fall asleep. Otherwise, you can keep it outside. Also, a quiet place can help strengthen your mental association between your bedroom and your sleep.
Set a pre-sleeping routine.
When you need to sleep, you should have a pre-sleeping routine. Relaxing activities before bed can include taking a warm bath, reading a book, watching television, and some exercises that can help your body fall asleep. Make sure you have no stress before going to sleep because if you are under pressure, the level of alertness will increase.
Sleep when you are sleepy.
Do you want to know how to get a good night’s sleep without snoring? Observe the 20-minute on your bed before going to sleep. If you are not yet asleep, you can do something relaxing, reading, and listening to music.
Observe the time you sleep and wake up.
If you are serious about preventing snoring, you should observe the time of your sleep and wake up. If you can sleep with no light in the room, then consider this to get asleep quickly.
Are you considering getting a nap: yes or no?
If you have a problem sleeping, you can try taking a nap. Otherwise, you can stay up all day and get to bed early. Planning to take a rest should be kept short and before 5 p.m.
Light dinner to prevent snoring
When you have to stop snoring, you should monitor your meals. Eating the right amount will always give you a satisfying stomach. Skip eating midnight snacks so you will not store more carbohydrates.
Our Snoring Thoughts
Indeed, snoring for many is common, and they are not bothered with why this is happening. So our recommendation is to have a healthy lifestyle by eating the right food and drinking enough fluid. Also, make sure you have enough water by your side when going to sleep.
At day, you will need to have an exercise that will burn your calories and pump your body with blood. It may sound tiring, but if you want to prevent snoring, you should include workout to your lifestyle.
Make sure that you can follow these things to prevent snoring and have a good night’s sleep.