Sleep Apnea Risk Factors
Snoring can cause health problems, most markedly the feeling of not getting a good nightÂ’s sleep. If you are tired of waking up incessantly throughout the night, due to your own awareness of your snoring or your sleeping partner nudging you, kicking you or rolling you over, these tips below may assist you in getting your ZÂ’s and improving your relationship with your partner.
* Eliminate alcohol, tobacco and sleeping pills/antihistamines from your diet. These substances relax the throat, enlarging and inflaming the muscles that contribute to snoring. If this is not possible, avoid them 2 hours before going to bed.
* If you are overweight, shed those extra pounds.
* Sleeping on your side or your stomach instead of your back may reduce snoring. TIP: sew a tennis ball on the back of your sleeping shirt to prevent you from rolling over during sleep.
* Use a humidifier- keeping nasal passages clear opens your airway. Stuffiness causes you to breathe through the mouth, which enhances snoring. Using eucalyptus oil in the humidifier or on your pillowcase is a natural antihistamine. The humidifier and oils will moisturize the throat, keeping it nicely coated for proper breathing.
* Nasal sprays- check with your doctor which ones are right for you, be aware of other medication combinations.
* Sleep on a harder pillow, multiple pillows or thicker pillow to elevate the head.
* Dairy free diet- dairy products encourage mucus build-up. Avoid before bedtime.
* Get a good nightÂ’s sleep and keep it regular- a regulated sleeping routine helps the body fall into proper sleeping patterns.
* Get plenty of exercise- keeping fit is always a good idea and will also provide the snorer a release of energy, potentially making him or her tired enough to get a full nightÂ’s deep sleep.
* Avoid a full stomach before going to bed- this pushes your diaphragm up and limits your breathing passageway.
* Try taking in a little bit of honey before sleeping.
* Keep a healthy diet- eliminate rich or caloric foods such as cookies, cake, pizza, heavy sauces and chocolate.
* Anti-snoring pills or anti-snoring nasal spray is available at drug stores. As always, when taking new medication, check with your doctor first.
* Nasal strips- wearing nasal strips while sleeping will open the nostrils and allow for a more effective airway opening, reducing snoring.
* PLAYING THE DIDGERIDOO- This Australian instrument involves circular breathing, letting out airflow through the mouth while taking in air through the nose simultaneously. The resulting strengthening of the muscles of the throat through regular practice of the instrument gives the player a strong musculature system. This trains the muscles of the upper airway that control dilation of the airway and stiffening of the wall muscles of the throat. Plus, you can learn a skill and entertain your friends and family!!
* If none of this works, see your doctor for advanced behavioral and surgical options. Snoring can be a symptom of sleep apnea, a serious medical condition with high risk health factors.
Sleep Apnea Information – Personalized Sleep Report
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