The Way To Deal With Snoring Is To Know More About It: Ultimate Guide To Snoring

On your recent trip on a train did your co-passengers gave you an unwelcoming look in the morning? Do you realize that it is because, your snoring, that didn’t let them sleep peacefully? Your wife might have told you politely that you snore, but you ignored her, saying, it was because you were too tired or nasal congestion. But, now that you have realized that you are snoring regularly, it is time to fight it. The best way to deal with snoring is to know about it.

Read below to know all about snoring.

Cause of Snoring

Snoring is caused by the upper airway turbulence that leads to vibration of the uvula and soft palate. This occurs because of the muscles that keep the airways open become too relaxed or there is an accumulation of excess tissues that obstructs the airflow. Any substance or condition that promotes the muscle relaxation or build-up of fatty tissues can lead to snoring. Some of the activities that promote snoring are:

  1. Drinking alcohol
  2. Taking sedatives like cold medicines or sleeping pills
  3. Sleeping on the back
  4. Sleeping on a soft pillow
  5. Obesity and pregnancy

pregnancy snoring

How to deal with snoring

If snoring occurs regularly, it can affect the quality and quantity of sleep. Prolonged snoring may lead to daytime fatigue, increased health issues, irritability, and poor daytime performance. If snoring is affecting your partner’s sleep, then it may create relationship issues. While sleeping in the next bedroom is a good solution, it is not a good idea for long term purposes.

No matter what is the cause of your snoring, there are long term solutions to deal with this problem. Consider the following tips on how to deal with snoring:

Lifestyle Changes

  1. Lose weight: Reducing even a small amount of fatty tissue in your throat may stop or decrease snoring. Obesity is a known contributor of snoring as weight gain around the neck squeeze the internal diameter in the throat that makes it collapse and cause the annoying and loud sounds. Therefore, weight loss is often recommended as a treatment to deal with snoring.
  2. Exercise: Exercising on a regular basis improves breathing patterns and reduces stress. It helps to tone your Abs, legs and arms and even the muscles at the back of your throat which will reduce the incidence of snoring. Gentler exercises such as walking or biking are recommended. Exercise can help you sleep easily and deeper, so it is a win-win situation.
  3. Quit Smoking: Those who smoke are also likely to snore. Smoking leads to blocked airways, thereby causing irritation to the membranes in the throat and nose. You might also be allergic to the ingredients present in the tobacco, which may contribute to snoring. Even taking in secondhand smoke can cause you to snore.
  4. Avoid sedatives, sleeping pills and alcohol: These three should be avoided, especially before your bedtime as they may cause the muscles of your throat to relax and therefore interfere with how you breathe. If you are on any medication, speak to your doctor about whether any of those medications are inducing you into deep sleep as this may make snoring worse.
  5. Establish regular bedtime/sleeping patterns: Stick to a bedtime each night. Make this a ritual between you and your spouse. Going to bed at the same time as a routine will give you a good night’s sleep and reduce the occurrence of snoring.

Bedtime Remedies

  1. Clear nasal passages: If snoring tends to commence in the nose, then opening up the nasal passages may help. As air tries to pass through the narrow nasal passages, it produces an effect that is similar to snoring. A stuffed up nose make it difficult to inhale and creates a vacuum effect in the throat, which contributes to snoring. Use a Neti-pot, nasal decongestant, or nasal strips to make breathing easier during sleep. You can also take a hot shower before hitting the sack. This will also open up the nasal passages. Use a salt water rinse while showering. Nasal strips work by lifting the nasal passage and opening it up.
  2. Sleep repositioning: Elevate the head by about four inches and enable your jaw and tongue to move forward. This may ease your breathing. There are specially created pillows designed to combat snoring. These works by ensuring that your neck muscles stay comfortable and not crimped.
  3. Change sleep position: Most snorers lie on their back. This makes the soft palate and the tongue collapse against the back of the throat, leading them to vibrate during sleep. By sleeping on your side, you can prevent this vibrating noise or snoring. Gravity is responsible for making the soft tissues and tongue fall back. You can also use a full-length body pillow which enables you to sleep on your side. Some people also tape a tennis ball onto the back of the pyjamas so that they are inhibited from sleeping on their backs. Reclining the bed upwards helps to open up nasal passages and airways.

Medical Remedies

  1. Stress therapy: Stress has a big impact on how you breathe. There are many stress management programs that teach breathing techniques which can help you develop new breathing patterns and also reduce stress. When this is combined with hypnotherapy, even the depression and anxiety factors which may contribute to the snoring can ameliorate. Sometimes aromatherapy may help to relax the mind and body and contribute to a better night’s sleep.
  2. Over-the-counter devices: Nasal sprays have homeopathic properties and vitamins which may be absorbed during snoring and can help to improve breathing. The other over-the-counter popular product is a nasal dilator which is often used by athletes to breathe easier and take in more oxygen. This is an adhesive which is taped onto the nose in order to open up nasal passages.
  3. Medications: There are many medical drugs you can take to treat the snoring, but a medical professional must be consulted before starting any of these. If you have diabetes or a heart condition, many of these medications may interact with your health condition.

If you have attempted all or some of the above mentioned tips, and are still affected by the side effects of snoring, then you should visit your doctor for an in depth evaluation. Snoring may be the symptom of a more serious underlying problem. If you are snoring more loudly than before and fall asleep during daylight hours, or if you choke, stop breathing, or gasp during sleep, or you fall asleep during meal times, then visit your doctor immediately.

Narcolepsy is the extreme and uncontrollable desire to fall asleep during the day. It is a neurological disorder that specifically affects the control of sleep. Signs of narcolepsy commonly appear between the ages of 15 and 25. However, narcolepsy can also become apparent during any stage of life. Narcolepsy is a very extreme condition, a step above simply not sleeping well.  There are a variety of symptoms that will cause attention to the fact that you may have narcolepsy.

Symptoms

  • Hypnagogic Hallucinations – This is when a person has vivid visions immediately after waking up or during the very beginning stages of sleep.
  • Cataplexy – When experiencing this symptom, loss of voluntary muscle and a feeling of weakness will be present. This usually is brought on by intense emotion that ranges from anger to laughter and results in the body collapsing or experiencing slurred speech.
  • Extreme Daytime Sleepiness – It will be hard to fight off sleep when experiencing this system. Those who suffer with narcolepsy will feel extreme exhaustion, depression and mental cloudiness.
  • Sleep Paralysis – This symptom is one of the scariest to experience. Upon falling asleep or in the process of waking up the body will not be able to move. This symptom usually lasts a few seconds to a few minutes.

Causes

  • Hereditary Genes – Scientists have discovered that the genes responsible for controlling the chemicals in the brain that directly affect sleep cycles can cause narcolepsy.
  • Brain Abnormalities – REM sleep can be disturbed by brain abnormalities causing symptoms to appear.
  • Autoimmune Disorder – Researchers have found that autoimmune disorders mistakenly attack the body’s tissues and cells commonly causing symptoms of narcolepsy.

Video on diagnosing narcolepsy

Those who experience the symptoms of narcolepsy are encouraged to see their doctor. Sufferers should discuss symptoms with their doctor advise if there is a family history of narcolepsy to help pin point the cause. There is not a cure known at this time. However, therapy, lifestyle changes and medication can work together to improve narcolepsy symptoms and quality of life.

Importance of Having Ample Sleep Time to both Childen and Adults

Sleep improves you feel, however its significance goes way past simply boosting your mind-set or banishing under-eye circles. Satisfactory sleep is a key piece of a solid way of life, and can advantage your heart, weight, mind, and then some.

It help enhance memory in both grown-ups and youngsters. Your brain is shockingly occupied while you rest. Amid sleep you can fortify memories or abilities educated while you were astir (its a methodology called combining). In the event that you are attempting to learn something, whether its physical or mental, “you learn it to a certain point with practice,” says Dr. Rapoport, a partner teacher at NYU Langone Therapeutic Focus.  Anyhow something happens while you rest that improves you learn it.

Sleep helps your mind work appropriately. While you’re dozing, your cerebrum is get ready for the following day. It’s framing new pathways to help you learn and recollect data. Studies demonstrate that a decent night’s sleep enhances learning. Whether you’re learning math, how to play the piano, how to flawless your golf swing, or how to drive an auto, sleep helps upgrade your learning and critical thinking aptitudes. Rest additionally helps you focus, decide, and be inventive.

Studies additionally demonstrate that rest lack modifies action in a few parts of the mind. In case you’re rest lacking, you may experience difficulty deciding, tackling issues, controlling your feelings and conduct, and adapting to change. Rest insufficiency additionally has been connected to dejection, suicide, and danger taking conduct. Youngsters and adolescents who are sleep lacking may have issues coexisting with others. They may feel furious and incautious, have emotional episodes, feel tragic or discouraged, or need inspiration. They additionally may have issues focusing, and they may get lower evaluations and feel pushed.

In conclusion, Sleep assumes a vital part in your physical well-being. Case in point, sleep is included in mending and repair of your heart and veins.

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How sleep effects your memory

Your memory allows you to relive important and meaningful times in your life. It also provides a wealth of knowledge that is retained and allows you to be able to retrieve the information at a moment’s notice. In order to have a memory three functions occur, such as acquisition, consolidation and recall. During sleep your brain processes the information and experiences you had throughout the day. If you are sleep deprived, your brain is not able to properly absorb and process the day’s events and causes you to have a foggy memory. Sleep has a role in the consolidation of memory and is affected by the quality and quantity of sleep you experience.

Sleep and Memory

Functions

As mentioned earlier there are three functions that occur in order for you to have a memory.

  • Acquisition – The experience of learning something new and the introduction of the information into the brain.
  • Consolidation – The memory becomes stable in the brain.
  • Recall – The ability to access the information after it has been stored.

These important functions create a memory. If you are sleep deprived (test here), your brain is held back from the chance to achieve all three functions due to the fact that consolidation happens only during sleep. Experience sleep deprivation can cause you to not remember important information that is essential to your daily life. For example, you may forget that your children are getting out of school early one day and since you don’t have any memory of it, you forget to pick your children up, causing a phone call from the school.

Types of Memory

  • Declarative Memory – This memory is based on fact. It allows you to remember detailed information such as a second language and topics you study at school or work.
  • Procedural Memory – This type of memory is related on how to do something. For example, it allows you to recall how to play an instrument, fix a car and ride a bicycle.

Imagine how many days have gone by that you learned how to do something important, like a new task at your job, and the very next day you couldn’t remember doing it. A good example of the effects sleep has on memory is when a person begins a new job. Starting a new job is one of life’s major stresses. It causes anxiety and stress to reach high levels as you embark on your new experience. Almost every job requires training and you spend most of your day focusing on learning the computer programs that need to be used in order to successfully do your new job. You may be very focused during training, taking notes and following every instruction given to you. Later that evening you realize you are feeling anxious and it causes you to not be able to fall asleep, hours go by and you suddenly wake up to your alarm clock buzzing and realize you only slept for two hours. This means your brain did not have enough time to go through the consolidation process that is needed to retain memory. You arrive at your second day of work and guess what? You can barely remember what you learned the day before, other than the notes you took, you are lost and confused, which causes more stress and the cycle continues.

Sleep Better

While it may be impossible to shake off nerves and stress due to life events, there are some things you can do in order to get a better night sleep.

  • Avoid caffeine and alcohol before bed.
  • Take a relaxing bath with essential oils.
  • Journal and jot down all of your emotions before you go to bed.
  • Go to bed at the same time every evening.
  • Consume your last meal or snack of the day at least two hours prior to bed time.
  • Listen to calming music or read a book to help your mind relax.

These helpful tips will help you relieve your worries by writing them down and help calm you so that your mind is able to relax and fall asleep.

If you find that you are experiencing chronic sleep problems or sleep deprivation it can be caused by something more serious such as a sleep disorder. Once you practice calming techniques and follow the helpful tips above, but still are not achieving a good night sleep, you should try keeping a sleep diary for about two weeks. Note your sleeping habits, physical symptoms such as snoring and gasping for air during sleep and how many times you wake up at night. Bring this journal to your doctor and discuss your difficulty with your memory. The doctor will guide you on a path to recovery and you will return to living a happy, healthy life.