Snore. Each of us can snore from time to time, but if the phenomenon occurs frequently, it can affect the quality of sleep and its duration, as well as annoy your family or roommates. Snoring can lead to an insufficient length of night's rest and as a result a noticeable feeling of fatigue during the day. Identifying the cause of snoring is the first step in remedying the situation.
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Stop snoring. Each of us can happen to snore from time to time, but if the phenomenon occurs frequently, it can affect the quality of sleep and its duration, as well as annoy your family or roommates.
Snoring can lead to one insufficient duration of rest night and to feel a clear feeling of fatigue during the day. Identifying the cause of the phenomena is the first step to remedy the situation.
What are the causes?
Speaking of snoring, the causes can be many and vary from one subject to another. The phenomenon can be attributed to the presence of organic tissues inside the nasal cavity or throat more prone to vibrate, as they are softer or more flexible than normal. The position that the tongue assumes during rest can also be a factor that should not be underestimated.
The noise is generated when, while sleeping, the air is hindered from being able to escape freely from the nasal cavities and mouth. A partial obstruction in the nose could be caused by a deviation of the nasal septum. Obstacles present inside the nose or mouth cause the air passage channels to narrow and this is due to the noise that is heard from the outside. Among the most common factors which can affect the passage of air from the mouth and nasal passages during sleep include:
As I age i tissues within the nasal cavities and throat relax, with particular reference to the muscles. This does not allow the breath to flow freely and causes noise.
Narrow throat, dilated adenoids e cleft palate (a malformation of the palate, which appears as a more or less extended slit in the anterior part of the hard palate) can be considered among the causes of snoring determined by the individual physical constitution. In the menmoreover, the air passage channels are usually narrower. Also overweight and poor muscle tone are considered factors that should not be underestimated.
From the banal cold, To sinusitis, to a deviation of the nasal septum, problems with the nostrils and partial obstructions of the respiratory tract of various kinds combine among the factors that can contribute to the occurrence of the phenomenon of snoring.
The sleeping position is important. Anyone who snores shouldn't sleeping on your back, as such a posture causes the internal tissues of the throat to relax them and partially block the respiratory tract. From this comes the noise.
Smoking, alcohol and medicines
Smoking, the intake of alcoholic beverages and some types of medicines can contribute to accentuate the phenomenon, as these substances can contribute to a greater muscle relaxation, with the above consequences.
What are the remedies?
Sleeping on your side
If you realize how the phenomenon of snoring is accentuated when you are sleeping on your back, the simplest solution is to change position, turning on your side, in order to leave the throat more free.
Use two pillows or a pillow higher than usual it can help keep the airways open and free, supporting the neck and throat. The cushions must be chosen and positioned in such a way that the back rests in a position that is not painful or uncomfortable,
If the cause of your snoring is one nasal congestion due to colds or allergies, one of the possible solutions is to carry out fumigations with water and bicarbonate or essential oils before going to sleep, in order to clear the airways.
Anxiety, stress and agitation can disturb sleep and accentuate the unwanted phenomenon. In this regard, it is possible to resort to some relaxation techniques to be implemented before going to sleep, in order to promote restful sleep and undisturbed rest. These relaxation techniques can be explored by reading the "Practical manual to stop snoring" di Roberto Fabbroni, which explains simple exercises to devote to before bedtime.
Verifying that the nasal passages are clear before going to sleep is essential to avoid snoring, especially if you are aware that you are susceptible to the phenomenon. Simply blowing your nose may not be enough. Therefore it is possible to resort to a method for the cleaning of the nasal cavities which involves the use of salt water and a small instrument similar to a teapot, called Jala Neti.
If the problem is not with the internal tissues of the throat, but one insufficient opening of the nasal cavities, the special nasal patches could be useful to improve the situation. Their effectiveness can vary from person to person, depending on the extent and the real causes of the problem.
The consumption of alcohol can affect the night's rest, making it irregular and ineffective. It can also cause greater relaxation of the internal tissues in the throat and nostrils, causing a increased rubbing air against their walls and therefore noise.
Smoking can compromise the correct functionality of our respiratory system, favor the mucus production and the formation of obstructions in the nasal cavities. It can also be the cause of coughing at night, which could contribute to an even more disturbed and difficult sleep.
Take a hot shower before going to sleep, in the opinion of experts, can help to free the nasal cavity, in particular due to the water vapor that will be breathed in and which will help dilate the same. During the shower it is also possible to clean the nostrils with lukewarm water or a rinse with lightly salted water.
Dehydration can be the cause of phenomena of dryness affecting the internal membranes of the throat or nose. For this reason it is recommended to drink enough plain still water during the day, so that the dehydration does not contribute to aggravate the phenomenon of snoring.
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