Snoring is an unusual sound that is produced while the person is sleeping. People from all around the world have this problem. Half the American adults snore. So you are not alone. If you snore, you might have some underlying clinical condition. Snoring can be occasional or regular. Both of them have different reasons. Knowing the cause of the problem is important to reach the right solution. Sleep apnea, cardiovascular diseases, and even depression can be caused. Snoring heavily can be reduced by taking simple steps in your daily routine. This includes doing yoga, eating right, and losing some weight, especially around the neck. The purpose of this is to reduce inflammation, clear your airways and provide maximum perfusion.
Why do we snore?
When we sleep, muscles and tissues relax and become floppy. So when air moves from our mouth, it creates vibrations. This is the cause of the irritating sound. This sound might not affect you but will definitely affect your partner. These night sounds can be due to you being overweight, age, or any underlying health condition. It’s important to note that in most cases snoring is occasional. Approximately 45% of people who snore are occasional night sound makers. While 25% are disturbing their partner on a regular basis. The basic factors related to snoring may be decreased muscle tone, heavy throat mass, a long soft palate, or uvula. The other causes could be life-threatening health conditions. Your general physician can tell you about the complications and the treatment.
The very next question is, is snoring unhealthy?
Before this, you need to answer that do you snore on a regular basis or is this the flu?
If you snore on a regular basis then it is important to visit your general physician. If snoring is heavy, it severely damages your upper respiratory tract. Snoring is an indication of airway obstruction and lack of proper breathing. This can cause drowsiness during the daytime and make it difficult to complete your daily tasks. Snoring can affect your partner’s daily routine as well. It can even disturb your mental peace and decrease your working capacity. So yes snoring is unhealthy. It is normal in case you have the flu. This will obstruct your airways and obstruction can lead to snoring. Aging is another cause of snoring because the tone of throat muscles decreases. This can cause problems in breathing. In the above cases, it is completely normal but the larger picture is that snoring is unhealthy.
Related health conditions
Snoring can be a symptom of many underlying disorders. Cardiovascular, sleep apnea, and depression are common serious disorders associated with snoring.
The most common condition that people suffer from is sleep apnea. Sleep apnea is a sleep problem affected by obstructive breathing. This can cause depression as well. Lack of sleep can lead to fatigue, dullness, and moodiness. Lack of concentration or focus is due to sleep apnea. Sleep apnea is where breathing ceases for a few minutes. This triggers your brain, there will be an increase in muscle tone, and breathing will be back to normal. Your partner can experience a really harsh sound if you suffer from sleep apnea. Excessive dizziness in the daytime is a symptom of sleep apnea. Cardiovascular changes like the thickening of the carotid are seen. This is fatal and needs appropriate treatment for the same. Thickening of the arteries can directly affect your heart. The mechanism around this is the thickening and hardening of arteries. While we snore this creates pressure on arteries leading to thickening.
Exercises for snoring and sleep apnoea
When you sleep, you will not realize that you are snoring. Because that’s a lovely sleep as well. People around you will definitely be aware of your activity. We have to care for them. Here are some ways to completely overcome snoring:
Sleep on your side. Keep your back straight. Sometimes in sleep, your tongue tends to move backward. This causes obstruction in your breathing. Precisely it blocks the nasal passage and the person starts snoring. So sleep on your side, this will help you breathe properly and keep the nasal passage open. This prevents snoring.
During the day try doing Shavasana which keeps you relaxed and releases stress. This asana is about lying down. This reduces stress and helps you have good sleep.
Try sleeping on your left side. This helps in digestion and increases intestinal movements. The gastrointestinal pressure is released and thus improves digestion. Better digestion provides better sleep.
Elevating your head on the bed. When you sleep on the left side, support your head with a pillow. This will elevate your head as compared to your face. This position can prevent snoring as airways are always open. But adjust according to your comfortability as this can cause neck pain too.
Aroma therapy uses oils like lavender oil, eucalyptus oil, etc. Smelling warm oils clear the nasal passage and prevent congestion. This decreases the inflammation and clears the nasal passage. You can ask your general physician in case you are allergic.
Avoid taking sedatives before going to bed. It should be avoided as much as possible. Doing yoga regularly and consulting with your family physician can help you get better sleep. Alternate breathing before going to bed will clear your air passage.
Practice diaphragmatic breathing when you lie down on your bed. Breathe in when your stomach moves a little upwards, and breathe out when your stomach moves a little downwards. This will make you a little sleepy and prevent excessive use of sedatives.
Decongesting your nasal passage and muscles. If you have fat around your neck, lose this through different exercises and yoga. Neck stretches and lion pose. Jal neti will keep your airways very open and healthy. This will help to reduce the fat around the neck and keep the airways clear
People suffering from snoring will feel breathing changes. Pranayam is here for your rescue. It is proven even in medical science. This will help in better breathing and thus better sleep.
Reducing weight can help you sleep better. Make sure to regulate your diet and nutrients. Online consultation can help you manage your diet plan. Extra weight can increase the chronic condition of other diseases too.
Avoid foods that are mucus produced in nature. This will prevent further congestion. Mucous can lead to snoring. Dairy foods like milk, curd, or paneer are mucous producing. These food items should be avoided.
Consuming alcohol increases snoring as it interferes with breathing. Alcohol should be avoided if you are snoring heavily.
Onions are antioxidant and decongestant in nature. They are anti-inflammatory which reduces mucus production thus relieving the cough. This helps in snoring due to the flu.
Green tea is also rich in antioxidants and helps in relieving throat pain. It cleared the passage and has a soothing effect.
Honey and lemon work as a beautiful decongestants.
Turmeric like onions will act as an anti-inflammatory. This will reduce mucus production thus relieving your throat pain.
Follow all these ways to combart snoring. It is important to be disciplined if you snore. All these methods will help you reduce snoring and its side effects. It is also believed in Indian households that snoring can be an indication of tiredness. But frequently snoring can be dangerous and has its own side effects. Consult your general physician to regulate your sleep cycle better. It is often seen that people take over-the-counter drugs to prevent snoring. It is advised that no medications should be taken until prescribed by the doctor or a general physician. Snoring can be treated if regulated in a proper way.
