How to stop snoring
Table of Contents
What is snoring?Snoring is a symptom of a breathing disorder while sleeping. Occasional snoring is common, but if it is continuous, loud, and regular, it should be examined and treated. Snoring is a sign of upper airway resistance and an increased tendency for the throat to collapse. Most often it occurs during inhalation. Snoring is a noisy breathing while sleeping, the noise being caused by the fact that the inhaled air cannot move freely through the upper respiratory tract. The air encounters resistance that causes vibrations of the soft tissues in the nose and throat. Men are more affected, especially if they are overweight, and the condition worsens with age. Snoring leads to sleep disorders, as a result of which you wake up tired the next day and your own functionality is impaired all day long.
What causes snoring?Snoring occurs when the inhaled airflow encounters resistance. Resistance can occur at any point in the upper respiratory tract, from the mouth, nose, tongue to the throat. Normally, the muscles in the throat relax during sleep and the tongue falls back, making the throat tighter and slack. Because of this narrowing and slackening, the soft tissue becomes more susceptible to vibrations when breathing in and out. However, there are various other factors that increase the risk of snoring.
The normal aging process makes the muscles limp. During sleep, the throat narrows with increasing relaxation, which causes snoring.
It is believed that sleeping on your back promotes snoring. Because in this position the tongue falls back and narrows the throat. When the inhaled air flows over the tongue and through the throat, it makes noise (snoring).
Smoking, alcohol and medication
Medications such as sedatives (lorazepam, diazepam), antihistamines, pain relievers, alcohol and smoking promote snoring. All of these factors lead to excessive muscle relaxation, which leads to snoring. In addition, smoking causes both irritation and inflammation in the throat, causing congestion and narrowing. One of the most common causes of snoring is excessive weight gain. This can lead to accumulated adipose tissue that surrounds the respiratory tract, especially the throat or throat, and consequently lead to low muscle tension. This can narrow the airways and promote snoring behavior.
Dealing with snoringIn general, people who snore are not aware of this and are informed about their snoring behavior by their bed partners. In rare cases, some people wake up at night because they cannot breathe. Targeted lifestyle changes, throat exercises, and various devices can help reduce snoring. However, before deciding on a treatment option, one must first look for the origin of snoring. For example, if you snore because you're overweight, you have to lose weight to get a grip on snoring. Some important aspects of snoring treatment are discussed below.
Treatment of snoring for better recoveryIf snoring occurs only occasionally, it doesn't have much of an impact on sleep. But if you snore every night, it should be examined. It is particularly important to distinguish it from sleep apnea, which is a serious condition, with snoring as one of its symptoms. In sleep apnea, breathing is disturbed due to a blockage in the airways. It is a serious disease in that breathing stops completely and then starts again. Snoring - regardless of its origin - is not only bad for the snorer himself, but also for his bed partner. Because it can lead to sleep disorders all night long, even if the person is not aware of snoring. The consequences are restless and fragmented sleep that disrupts the natural sleep cycle in its various stages. This reduces sleep quality and leads to consequences such as daytime sleepiness, exhaustion, memory problems and difficulty concentrating. This can also affect the bed partner, who sometimes suffers from a lack of sleep more than the person who snores. In some cases, untreated, serious and long-lasting cases can even have negative effects on relationships. Depending on the cause, snoring should be treated in the right way. There are several strategies to deal with this problem. If there is no known condition behind snoring, lifestyle and sleep style changes can help. For example, sleeping on the side, pillows that raise the head and neck, devices for repositioning the lower jaw or weight loss can open the airways and help to effectively manage snoring.
Weight loss can help stop snoring
Obesity is the main cause of snoring. If overweight is the reason for your snoring, this can be alleviated by losing the extra kilos. Obesity is defined as a body mass index (BMI) of more than 30kg / m2. This not only increases the tendency to snore, but also harbors many other health risks, some of which can be life-threatening. Obesity is also estimated to increase the risk of sleep apnea. 70% of people with sleep apnea are obese and 40% of obese people have sleep apnea. 95% of sleep apnea patients suffer from symptomatic snoring. There are many factors that cause the display on the scales to skyrocket, such as permanent sitting, excessive consumption of junk food and, to a certain extent, genetic predisposition. The accumulation of fat around the neck leads to a narrowing of the airways and thus to snoring. The belly fat pushes the diaphragm up and the fat on the chest compresses it, reducing the lung capacity. As a consequence, both the airflow is restricted and the upper airways are indirectly compressed, which promotes sleep apnea or snoring. If the snoring caused by obesity is not treated in time, it can lead to further weight gain. Snoring causes obesity, and obesity causes snoring. It is a doom-loop. The snorers are deprived of sleep, which makes them exhausted or tired. On the one hand, this can lead to them consuming more calories to recharge their batteries so that they can make it through the day, and on the other hand to exercise significantly less. Because of this overeating and little movement, they gain weight. To keep snoring under control, it is essential to maintain a healthy weight. There are many ways to lose weight, but ultimately all methods focus on consuming fewer calories and burning more calories. A healthy diet and regular exercise can help you lose weight and eventually get rid of snoring.
Quitting smoking can help stop snoring
Smoking can increase the risk of snoring. Various studies have shown that smoking affects the airways and is a common cause of many respiratory diseases. For passive smokers too, smoking poses an increased risk of snoring. According to the study mentioned, 20% are passive smokers. The frequency of smoking is directly related to the intensity of snoring. The substances in cigarette smoke cause irritation and inflammation of the nasal and throat mucous membranes. This inflammation, in turn, creates congestion, which leads to narrowing, so the air that flows through these narrow passages causes snoring. According to recommendations, you should stop smoking at least 4 hours before going to bed. This leaves enough time to compensate for the effects of the smoke irritants so that you can sleep undisturbed. Another study says that smoking causes the risk of snoring from nightly nicotine withdrawal. For this reason, smokers suffer from sleep instability, which increases the likelihood of snoring. Quitting smoking can significantly reduce snoring, because without cigarette smoke the narrowing of the airways will go to zero.
Alcohol and snoring
The consumption of alcohol also leads to snoring more often. But how? Alcohol is a sedative and has a calming effect. When you drink alcohol, the muscles in your body, including the muscles in your throat, relax. The relaxed muscles vibrate when breathing and cause snoring. So if you consume alcohol in large quantities, this leads to excessive muscle relaxation, so that you snore all night long. Therefore, it is recommended to avoid alcohol if you want to get rid of snoring. If you can't completely do without it, you should at least consume smaller amounts. You should also combine consumption with meals to increase alcohol absorption and reduce muscle effects. It is also important that you stop drinking alcohol at least 3 hours before going to bed.
Treatment for snoringSnoring can be treated in a variety of ways, but it is advisable to research the cause and address it first. Losing weight, quitting smoking, restricting alcohol consumption, changing your sleeping position - these are all options that should be tried in advance. In addition to these methods, Noson's nasal dilators and protrusion splints are effective in treating snoring. After all measures have been tried, the last resort is surgery. These treatment options are listed below.
Nasal dilators are often used by people who snore because they can significantly alleviate snoring. Because of how they work, they open the nasal passages for better airflow. The nasal passages can narrow for a variety of reasons, such as curvature of the nasal septum, infections or allergies. In these cases, the person may switch to mouth breathing, which is another cause of snoring. Nasal dilators spread the nostrils and thus prevent the nasal valves from colliding. This allows the air to flow through the nose more efficiently, which increases the oxygen content in the blood.
Advantages of nasal dilators
Noson nasal dilators have the following advantages over other nasal blockage methods:
● Safe use for everyone because it is drug-free.
● Immediate relief.
● Nasal dilators are not invasive.
● Effectiveness is not reduced even with continuous use.
● No undesirable side effects.
Mandibular protrusion splints are custom-made devices that are worn in the mouth to treat sleep breathing disorders, including snoring. The American Academy of Sleep Medicine prescribes that doctors should prescribe these splints to adults who want to get their snoring under control and cannot tolerate CPAP therapy. The protrusion splints treat snoring by pushing the lower jaw forward, tightening the muscles and soft tissues of the upper respiratory tract. This narrowing can prevent airway obstruction or narrowing during sleep. It also reduces the likelihood of vibration of the soft tissue in the throat, thus preventing snoring. This treatment has positive results in patients with mild to moderate sleep apnea and in those who snore. Protrusion splints are used in patients who require an alternative treatment option for CPAP ventilation.
Advantages of protrusion splintsThe benefits of Noson's protrusion splints are as follows: ● They are not invasive. ● The splints fit the majority of non-compliant patients. ● Easy to use. ● Handy compact, can be taken anywhere
Surgery is used in snoring treatments when there is an anatomical abnormality that cannot be treated otherwise. Depending on the location of the anomaly, various surgical options are available:
Somnoplasty:This is a minimally invasive procedure used to shrink the soft tissue in the upper airways.
Adenoidectomy:If the snoring is based on polyps, surgical removal of the polyps is recommended.
Tonsillectomy:Larger almonds can also cause snoring. Your surgical removal can reduce the risk of snoring.
Palate surgery:This can be done in two ways to reduce the excess soft tissue of the palate. Either implants are inserted into the soft palate or the excess soft tissue is removed by radio frequency waves (fibrosis). In both operations, the soft palate is stiffened, which minimizes vibrations during the air flow.
Nose surgery:Depending on the cause, surgery is performed on the nasal passages. It includes septoplasty, a reduction in the size of the nasal conch, or functional endoscopic sinus surgery. Numerous people around the world suffer from snoring because it is a widespread phenomenon. This article discusses all possible causes of snoring and how to deal with them. When you finally get rid of snoring, the quality of life improves and you can sleep better. A good night's sleep is essential to get through the day and concentrate on yourself and your work. A healthy diet and regular exercise, as well as avoiding smoking and alcohol, are the first steps in treating snoring. Medical devices are then used, including nasal dilators and protrusion splints. By combining lifestyle and diet changes with a medical device, snoring can be treated more effectively. Anatomical conditions can sometimes not be remedied in any other way than by surgery. It is therefore recommended that if there is a particular urgency to an operation, this should be carried out as soon as possible, since long-term snoring can have negative health effects not only for the snorer, but also for his partner.
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