Ever slept next to the person who snores loudly? Well, if you managed to actually sleep, kudos to you. Being next to the constant tenor of snores, that varies with in tone and frequency, can be really hard. Especially, since the person snoring appears blissfully asleep.
However, rather than suffering in vain, it is imperative that you get your resident-in-bed help. Most of the times snoring is due to the vibration of air in the upper respiratory tract; when we sleep, the tissues relax, making it harder for air to pass through the tract. Ergo, vibrations and snoring ensure.
This is normally not a matter of grave concern. People who have nasal congestion or flu also tend to snore when they sleep, as their air passageway through the nose is affected.
But in rarer cases, snoring is a symptom of an underlying health condition. For example, people who have sleep apnea also tend to snore. In this condition, the person stops breathing for a while during slumber, which results in their body jolting awake. Sleep apnea leads to other problems like insomnia, headaches in the morning, poor disposition and reduced sex drive.
Therefore, it is vital to consult the ENT specialist in Lahore to ascertain what’s causing your snoring. In serious cases, doctor will recommend treatment accordingly. But for the run of the mill snoring, you can also do the following remedies to snooze the snores:
The position you sleep in has a direct connection with your habit of snoring. When you sleep on your back, your tongue relaxes and blocks the air passageway. Enter, deep snores.
Therefore, it is important that you change your sleep position. Try sleeping on your sides so that your tongue rests against your cheek. Also, you can raise the head of the bed if possible, else make a mound of pillows to keep your head elevated during sleep. This way, your tongue will not roll all the way back.
There are also special positional sleepers available to prevent you from rolling on to your back when you are asleep.
Smokers are also snorers.
Tobacco leads to inflammation of the tissue of the air passageway, therefore restricting the pathway for the air. You should steer clear of cigarettes to stop the snoring, and also promote your health and longevity.
Alcohol indulgence is bad
Indulging in high levels of alcohol is bad for you on so many levels. Alongside grave implications for the liver, alcohol also causes you to snore as well. The stupor induced by it causes the muscles in the throat to relax, posing a resistance for the air.
Hence, if you want your snores to improve, you have to moderate your alcohol levels, if you cannot give up on it altogether.
People who are obese are also more likely to snore. This is because they have fatty tissue and their muscles are also weaker and not well-toned.
Thus, weight loss is essential. Healthy diet, exercise and commitment to change are 3 steps that you need to take to not just sleep well, but live well as well.
Mandibular advancement device
This device prevents tongue from blocking the throat, and thus stops the snores that occurr on account of this condition.
As breathing through the mouth leads to snoring, people who have a habit of it can benefit by wearing vestibular shield. It prevents the mouth from falling open during sleep, forcing one to breathe through their mouth then.
Sleeping pills have to go
Sleeping pills or sedatives soothe the body to the point of very deep slumber. Thus, the muscles of the throat also go very lax as a result, resulting in snores.
Whereas some people cannot go without sleeping pills, at times, therapy and sleep hygiene can help improve the symptoms. Talking to a sleep specialist can help treat sleeplessness.
Decongest the nose
Not only is nasal congestion very irritating, but it also leads to phlegmy snores as well. Whereas your roommates can make an exception for you if it’s a rare occurrence, for frequent cases, it is best to work on controlling the flu-triggers.
Other helpful strategies to help with the nasal congestion is the use of medicines; decongestion strips and sprays exist to help the matters along. Moreover, antihistamines are also effective in this regard.
Use can also use room humidifier so that the moist air improves the symptoms of flu. Patients with serious allergies should also consult ENT specialist in Islamabad for flu shots and similar treatment to get relief from not just snores, but also the flu and allergies as well.