Saturday December 14, 2019

Having Difficulty Sleeping with a Snoring Partner? Here are 7 Reasons why we Snore and how to Cure it

Snoring is often portrayed in a hilarious manner when in reality, it is anything but that.

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Snoring
Those who snore always fall asleep first. Because the other person in the room will probably stay up all night, trying to escape the unwanted snores. Pixabay
  • Snoring is loud, noisy breathing during sleep
  • It can be caused by allergies and dust and blocked nasal tract or the throat
  • Regular exercise of the tongue and the throat can help relieve an individual from snoring and enjoy uninterrupted sleep

New Delhi, September 9, 2017 : Snoring is often portrayed in a hilarious manner when in reality, it is anything but that. Those who snore always fall asleep first. Obviously! Because the other person in the room will probably stay up all night, trying to escape the unwanted noise.

Snoring can be understood as noisy breathing during sleep and is a common problem among people of all genders and all ages. Snoring, if not treated correctly, can augment as we age.

Apart from being a health concern, snoring can cause disrupt not just your sleep but also your bed-partner’s sleep, ultimately leading to patchy and un-invigorating sleep which can eventually transform into poor performance at daytime jobs.

Snoring is a deal breaker. Not only is it stressful for people who share a room but also for the person himself and calls for immediate solutions. Read on to know the Why’s and the How’s.

What causes snoring?

  1. Weight

Being over-weight can be a primary possibility that can transform into snoring, or make an existing problem worse.

Extra weight means extra tissues in the throat which contributes to the noise. The extra tissues tend to block the throat and interrupt air flow thus, creating vibrations that result in the loud noises.

  1. Alcohol and sedatives

Sedatives and alcohol have a calming effect; they relax the tissues in the throat and make them expand. This in turn blocks off the airways and thus, results in snoring.

  1. Weak muscles of the throat

In case the muscles in your throat and tongue are weak, there is a high chance that they would slip lifelessly backwards when the body is in a resting position. As the body ages, this agility tends to deteriorate because the tissues begin to lose their strength and elasticity. This means, the loose tissues begin to fill up more airways than they previously did. The resulting passage blockage doubles the snoring noise, making sleep distracted.

  1.  Dryness in the air

Sleeping in a room with dry air can also contribute and make a person snore. The dryness in the air tends to dry out the membranes in the throat, thus contributing to congestion. In such a case, when the air moves inside the throat, the tissues begin to vibrate and producing a loud, snoring noise.

5.  Age

Aging naturally causes snoring, and further makes the activity dominant and frequent over time. The muscles in the throat tend to change as we age, and become slightly narrow.

  1. Nasal congestion

Nasal congestion is a clear and common factor that causes an individual to snore. Allergens like dust, pollens, and other minute irritants can cause congestion in the nasal tract. Furthermore, allergies, sinus infections or other issues in the nose such as nasal-polyps can also cause snoring during to their obtrusive nature.

  1. Body position during sleep

Sleeping on your back can cause your throat and neck to relax more than they normally would, thus instantly blocking the airway.  Additionally, during the resting position, the tongue tends to fall back and block your throat.  This obstruction inside the throat can result in possible snoring noise.

According to research, it is speculated that,

  • Snoring with your mouth closed – If your mouth is shut but you are still snoring, it indicates a problem with your tongue or the nasal tract.
  • Snoring with your mouth open – If you sleep with an open mouth, snoring can be caused by the tissues that partially obstruct the passageway. In an attempt to force more in more air when you sleep, this can result in loud snoring noises.
  • Snoring regardless of the body position – This can possibly be a sign of a more serious problem, for example sleep apnea which is known to cause intense periods of momentary choking during sleeping periods.
Snoring
Snoring while sleeping is harmful not just for you, but also for your partner. Pixabay

How to stop snoring?

Snoring is a tricky problem because there isn’t exactly a ‘cure’. To naturally stop or lessen the loud noises, lifestyle changes are necessary.

The process begins with identifying what is possibly causing you to snore- you can examine your lifestyle and diet. Take a look at the following tips,

ALSO READ Yoga and Aerobic Exercises may not improve sleep in middle-aged Women

  1. Do not consume alcohol or sedatives at least two hours before bedtime.
  2. Anti-snoring pills that are herbal in nature are available that can be consumed to control or stop the loud noises.
  3. Raise the head of your bed with pillows while you sleep. This will keep your tongue from falling back and open the airways for easy passage.
  4. Practice Pranayam, which is aimed at controlling one’s breathing. It is also known to relieve various sleep disorders that can disrupt sleeping, like sleep apnea.
  5. You’re mistaken if you think only your biceps and the triceps need all to workout. There are a number of different exercises that one can try to keep the muscles of the throat strong. Here are some of the simplest ones,
  • Protrude the lower jaw over the upper jaw, in an attempt to expose all your teeth and slowly count to ten. Repeat this routine 5-10 times a day.
  • Train your throat muscles by repeating this phrase 10-20 times before going to bed, “The lips, the teeth, the tip of the tongue”.

 

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Next Story

Watching TV Increases Risk of Obesity among Kids: Study

TV watching most strongly linked to obesity in kids

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obesity
Identifying habits linked to overweight and obesity in the early stages of life can help us to define preventive strategies against other conditions. Pixabay

Parents, please take note. Among the lifestyle habits that influence the risk of overweight and obesity in children, watching television is the worst, suggests new research.

“Identifying habits linked to overweight and obesity in the early stages of life can help us to define preventive strategies against other conditions, such as cardiovascular and metabolic diseases during adulthood,” said lead author of the study Rowaedh Bawaked, researcher at the Hospital del Mar Medical Research Institute in Spain.

The researchers analysed five lifestyle habits: physical activity, sleep time, television time, plant-based food consumption and ultra-processed food consumption.

Kids obesity tv
Researchers found that watching tv has serious effects such as obesity. Pixabay

The study, published in the journal Pediatric Obesity, was based on data from 1,480 children.

Parents were asked to complete various questionnaires on the children’s lifestyle habits at four years of age.

To calculate the health impact of these habits, the researchers measured the children’s body mass index (BMI), waist circumference and blood pressure at four and seven years of age.

Children who were less active and spent more time in front of the television at four years of age were at greater risk of being affected by overweight, obesity and metabolic syndrome at seven years of age, showed the findings.

The researchers also measured the time spent by the children on other sedentary activities, such as reading, drawing and doing puzzles. However, these activities did not appear to be associated with overweight or obesity.

“When children watch TV, they see a huge number of advertisements for unhealthy food,” said co-leader of the study Dora Romaguera from Barcelona Institute for Global Health in Spain.

tv obesity
Another reason why watching tv leads to obesity is that the commercials of junk food attracts kids. Pixabay

“This may encourage them to consume these products,” Romaguera said.

Ultra-processed foods, such as pastries, sweet beverages and refined-grain products, are high in sugar, salt and saturated fat and low in nutritional value.

The study showed that high intake of these products at four years of age was associated with a higher BMI at seven years of age.

Moreover, television viewing “discourages physical activity and interrupts sleep time”, explained Silvia Fernandez, a post-doctoral researcher at Barcelona Institute for Global Health.

As the researchers noted, adequate sleep time in early childhood is essential for weight control later in childhood.

Also Read- Instagram Helps Women to Overcome Miscarriage Distress: Study

The study concluded that adult health depends on the establishment of healthy lifestyle habits during childhood: limited television time, extracurricular physical activity, getting enough hours of sleep, eating lots of vegetables and avoiding ultra-processed foods. (IANS)