To end snoring is every single person who snores motive. What is snoring? Snoring is the production of noise while sleeping due to the vibration of tongue or soft palate tissues blocking the breathing passages . The reason for snoring is blockage of air movement resulting to quivering sound of the breathing pathways. The snoring is mostly smooth and not a major irritant but in some individuals the snoring sounds are very irritating and deafening. Due to inflammation of the nasal and throat cavity the problem is worse when one is having flu, allergy and colds. The problem is aggravated by one being overweight.
It is an occurrence that occurs in almost forty five (45) percent of adults translating to over 90 million Americans. It occurs consistently on around 25 percent of adults in America (AAO) where males experience it more than females but it normally increases the older the person becomes. Snoring might be a suggestion that the individual is suffering from obstructive sleep apnea or might develop it later.
Obstructive sleep apnea is where one has a period of slowed breathing or ceases for 10 seconds or more periodically while sleeping. The sleep apnea is very serious and one should see the doctor immediately once you suspect you have it because it shows reduced air intake while sleeping by 90 percent comparatively to routine breathing. Snoring in children is a common indication of the disease where one should seek help and may have the snoring symptoms below:
- Lack of sleep or too much sleep
Snoring can reduce if one changes some of their behaviors and habits. This might not be true for some people who need medical attention especially when snoring is due to a sleep disorder.
How can one identify the snoring problem?
In addition to the snoring sounds produced during sleeping the person snoring can visit a physician for a physical examination to help the doctor to determine if the condition is associated with deformities in the mouth cavity. It is the most accurate diagnosis method that is most suitable for persons who snore even mild snoring.
However, some people require more complicated diagnosis methods to check for abnormalities in the breathing cavity including X-Rays, MRI Scans and CT scans in severe cases. These methods are then done in addition to sleep study where sleeping patterns are analyzed over a period of time.The sleeping patterns are analyzed by using sensors in most body areas for the following in a controlled environment:
- The heart rate
- The respiration rates
- Oxygenation level of the bleed
- The legs motility
Problems associated with snoring
OSA may cause serious medical problems as compared to snoring but snoring especially if it occurs regularly may lead to the following problems:
- Being sleepy in the course of the day
- Being less focused
- High blood pressure/ hypertension.
- Road traffic accidents associated with fatigue and sleepiness
- Angina and heart disease
- Convulsions, apoplexy and stroke.
- heart disease
- Family or marital problems
Management of snoring/ How to end snoring
Change the sleep position
Sleeping on the back increases the chances of snoring while sleeping because it causes the tongue base and soft palate to close the air pathways hence leading to vibrations as you sleep. Changing the position to the side prevents the closure of the airway by the two body parts above. Snoring on your side is a reason to be worried.
To ensure this is accomplished one can have a full body pillow or strap a tennis ball on the back to warn you when you want to sleep on the back. The two help maintain a sleeping pattern on the side.
Snoring and weight are related snoring variables. Gaining weight may be a cause of start of snoring because the gain in weight around the throat which squeeze the airways. It may cause a collapse of the tongue and soft palate leading to vibrations. Therefore losing the weight gained may help in management of snoring.
Alcohol and sedatives reduction
Snoring and alcohol are great dependents. Reducing alcohol intake especially up to five hours to sleeping time will help to manage snoring. This is because alcohol in addition to other sedatives minimize the muscle resting tone on the throats’ back leading commonly to snoring.
Practice good sleeping habits/ Hygiene
Sleeping habits may be the cause of snoring especially if one works for very long time without sleeping enough. Too much fatigue leads to flabby muscles as in the case of alcohol consumption.
Changing of pillows
Pillow hoard allergens including dust mites and dust which can block the nasal cavity. It is recommended that for good prevention of allergic snoring episodes changing of pillow at least once every six months and periodic air fluffing would give good results. Also always ensure pets which is also a major source of allergens are kept from the bed.
Open Nasal Passages
Snoring can start from the throat or the nose. The one starting from the nose can be improved by taking measures to open the nasal cavity. The main causes of blockage include flus, colds and allergies and helping keep the cavity open will always improve that. This can be done by taking a hot shower before you sleep or rinsing the nose with salty water neti pot. For more complex cases nasal strips may also work to open up the nasal cavity.
Drink lots of fluids
Hydration make the nose and soft palate secretions less stickier leading to less snoring. Taking more and more water during the day reduces snoring. For better results women should take a minimum of 2.7 liters and men around 3.7 liters of water per day
Devices to stop snoring
Snoring can be treated but the American Academy of Opthamology advice people who snore to seek medication from qualified physicians and to avoid self-medication by use of the over the counter medication and devices. This is because it is not a cure for the snoring problem. Snoring can be treated using the following in isolation or in a combination:
- Dental mouthpieces which help to keep the tongue and soft palate in position and ensure the air pathway is open like Puresleep mouthpiece.
- Implants with branded polyester strands which are injected into the palate to ensure it is stiff.
- Nasal and oral sprays and tablets.
- Surgery for removal of excess air pathway tissue or to stiffen it. It includes mandibular advancement surgery.
- Uvula removal known as Uvulopalatopharyngoplasty and Shortening of soft palate by the use of laser surgery.
- Masks or CPAP devices.
Social economic snoring problems
- Effects on Marriage and friends
- Economic effects of obstructive sleep apnea
- Increase of accidents associated with drowsiness.