One of the most annoying things during sleep is snoring. If even snoring is quite common, it causes intense inconvenience to everyone.
In the past they used to believe that snoring is not something dangerous for health, but in recent decades it has been discovered that it is often associated with more serious health conditions, regarding cardiovascular health and health problems of the upper respiratory tract. According to studies, about 40% of men and 1/4 of women snore almost daily. But what exactly is snoring?
Why do we snore?
During sleep, air enters the oral cavity from mouth or nose and goes into the lungs. The vibration caused on the back of the neck (grape and palate) generates a characteristic noise. Either due to anatomy of the mouth or throat or due to obstruction, the airway becomes more narrow which make snoring even more intense. People who snore usually complain about not having a restful sleep.
Factors that aggravate snoring
Snoring is inheritable and there are many factors than exacerbate it, such as:
- Nasal congestion
- Anatomical abnormality of the diaphragm or nose
- Pharyngeal tonsils
- Overweight – Obesity
When should you worry?
In general, snoring is not a matter to worry about. However, when it is accompanied by periods of apnea (stop of breathing for more than 10″), you should contact your doctor. Obstructive sleep apnea is a serious condition that is usually due to overweight and increased neck circumference. It is associated with increased cardiovascular risk and mortality, so it should be recognized and treated appropriately.
Tips to reduce the intensity of snoring
The most important step in reducing the intensity of snoring is to change your lifestyle. Here are some steps to help you make your sleep more peaceful and “quiet“!
- Lose weight
- Stop smoking
- Avoid drinking alcohol, especially in the evening
- Sedatives may worsen snoring
- Eat small portions of food. Consume your last meal, 2-3 hours before bedtime
- Increase aerobic exercise as it improves breathing capacity
- Sleep on your side and with a slight incline upward
- Use special nasal inhalation sprays, stickers or special products that keep the airways open and facilitate breathing
- Ensure adequate humidity in the room
If snoring does not improve or you notice sleep apnea, you should contact your doctor.
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