How to prevent snoring


What is snoring?

Snoring is the sound you make when your breathing is blocked while you are asleep.


Knowing the numbers

  • 37 million American adults regularly snore
  • 25% of people snore on a regular basis
  • 38 decibels is the volume of an average snore
    Guinness World Record accounted for the loudest snore with 93 dBA. This is 2 decibels close to the sound a subway train makes.

Besides affecting the sleeper’s sleep pattern and depriving them of proper rest, snoring can be associated with sleep apnea, a serious sleep disorder. Moreover, heavy snoring is disruptive to family members. Did you know that the third leading cause of divorce in the US is due to couples with snoring partners?


How to prevent snoring?

Snoring can be treated depending on its cause. Below are a few tips to help you prevent snoring.

  • Lose weight if you are overweight
    When you have excess weight, you are more likely to have bulky throat due to fat buildup. Extra tissue in the throat vibrates as you breathe while sleeping, which leads to snoring.
  • Avoid alcohol and other sedatives at bedtime
    Alcohol and other depressants relax the throat muscles. When the airway is closed or collapsed, it increases the risk of snoring.
  • Don't sleep flat on your back
    Most people don’t know this but when you sleep on your back, your tongue and soft palate easily fall at the back of your throat due to gravity. This closes the airway and causes snoring. Sleeping on your side is the best way to prevent this.



More than 300 devices are registered in the US as a cure for snoring. Among these, you have to find one that would best work for you. And how do you know which ones are effective? Knowing the causes of snoring will easily give you an idea of which ones are dupe or real. Learning that snoring may be due to closed or tight airway, it would be rational to choose a nose clip device that opens nasal air passages. Ultimately, the treatment will depend on the diagnosis. Your snoring problem should be checked by ENT specialists to give you the utmost care you needed.


References:
https://www.guinnessworldrecords.com
https://medlineplus.gov
https://www.sleepfoundation.org



Leave a comment


Also in Blog Posts

Benefits of Cuddling
Benefits of Cuddling

We all need to be touched. Our need for physical contact is manifested since birth. As babies, we cry, suckle, and cling to our parents or caregivers. These attachment behaviors promote physical closeness, and we might be reaping the benefits without us knowing.

Cuddling for about 10 minutes releases a hormone called oxytocin or the “love hormone” while inhibiting cortisol aka "the stress hormone". It relieves pain, boosts your immune system, and eases stress or tension. Cuddling before bedtime is even greater because it helps you fall asleep.

Read More

How Sleeping Affects the Immune System
How Sleeping Affects the Immune System

Lack of sleep affects the immune system. People who slept 6 hours or less were 4 times more likely to catch a cold compared to those who have an average of 7 hours or more of sleep. Major benefits your immune system gets with enough sleep include the following:
Increased immune function, reduced risk to colds and flu, fight infection and illnesses, help recover from diseases, and beats mental disorders.

 

Read More

What Happens With One Night of Sleep Loss?
What Happens With One Night of Sleep Loss?

Skimping on sleep for an all-nighter project, a raving party or for some reason necessary affects us more than we know. The recommended sleep for adults is between seven and nine. However, the Centers for Disease Control noted that about 30% of people get less than six hours of sleep. Sleep deprivation affects our appearance, immune system, and brain functions.

Read More