Monday December 17, 2018

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
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  • 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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10 Tips to Spend Quality Time with Your Family

“The best thing you can give to your family is YOUR TIME”.

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Family walk with dog. Pixabay

To earn bread for our family and give a better living to our children, we often forget that the best thing we can offer them is our time. We try to buy all the luxuries for our loved ones and even purchasing the best health insurance plan to make them feel secure. We do this all to ensure that our family has the assured financial security, especially when we are not around. However, what if we are with them? Are we able to spend quality time with our family members? Probably not, and this is the story of most Indian working couples.

By explaining all this, we do not mean that you should stop earning or leave your job to spend time with your family. Instead, we want to say that take some time out of your busy schedule and spend few hours every day with your loved ones.

If you are unable to find out a way to spend some-time with your family and loved ones, we are here to solve your problem. Today, we are discussing top 10 ways to spend more time with your loved ones:

Term insurance, time
Your family members will be covered financially, in the case of your absence. Pixabay

 

  • Have at least one meal together: Be it breakfast or dinner, try to have at least one meal of the day with your entire family. Generally, due to our busy routine in the mornings and different timings of schools and offices, becomes difficult to have breakfast together. However, having dinner together is not tough; so make sure to have your dinner with your family.
  • Drop your child/children to school or extra classes: If possible, drop your children at their school on your own. This will give you all a travel time together, and you can discuss various school-related issues they may have without any other interventions. If it is not possible to drop them to school, try to drop or pick them up from their extra classes. In this way, you can convert your travel time into ‘together time’ even on weekdays, without bothering anyone.
  • Go for weekly family outings: Whether it is a latest movie or zoo, take some time out of your busy schedule for a family outing. Moreover, take the opinion of your children and spouse to plan something for the weekend.
  • After dinner walks: This tip is especially for married couples who live with joint family or have kids. Generally, such couples miss ‘together time’; therefore, for them, it is suggested to have an after-dinner walk. In this walk, you can discuss your day or anything that you want to share with your partner.
Term insurance, time
A family that eats together, stays together and healthy! Pixabay
  • Share your experiences and family stories with your kids at their bedtime: Try to spend some quality moments with your family at bedtime. Read some storybooks of your child’s interest or tell some family stories or your experiences to your children while they are in their bed.
  • Celebrate family traditions: India is a country of culture and traditions, and if you start celebrating these traditions, there is no need for any other family get-togethers. It is a good method to spend quality time with your family as well as make your children understand your family traditions.
  • Turn your mobile off when you are at home with your family: One more problem that every family faces these days is interference of smartphones. Even though all the family members come home on time, they all keep themselves busy on their mobile phones. Have you ever noticed that despite sitting together for long hours in the same room, we all do not talk to each other and remain busy on our phones? Leave this habit; rather switch your phone off when at home to spend more time with your family than on social media.
  • Keep in touch with your extended family members and relatives: Despite the fact that we all have a long list of tasks for our weekends, we should meet our relatives. We all must try to visit our extended family members or call them to our place at least once in a month. This is because family ties are precious and will our children adjust with people rather living alone in a nuclear family.
Time
Be it breakfast or dinner, try to have at least one meal of the day with your entire family. Wikimedia Commons
  • Spare some time to do nothing: This is to assure your family members that they are your priority. By doing this, you make sure to your family that you do not have any other plan than spending some time together to do nothing. Simply talk to each other about past week or plans or discuss some good experiences or bad moments. This will give you an insight of which your family member is suffering these days. Moreover, if you have teenagers at home, you can connect with them as well.

Also Read: Family Size Can Be Determined By Reproductive Rights: Study

  • Cook the favorite recipe for your family together: Cooking together can be a lot of fun for both young and old people in the family. Get advice from the eldest member of your family for the better recipe, whereas involve the youngest in other easiest task of cooking. In this way, everyone will be involved in this family cooking event, and all will love the outcome. Do not forget to click pictures of these moments of togetherness and make videos of sweet activities of your small kids.

 

By following all the above-mentioned recommendations or even a few of them will improve your bond with your family. Moreover, it will give you several chances to spend some time with your loved ones.