Wednesday, October 30, 2013

5 Tips to help you stop snoring

Snoring is a big problem for many people, especially if it rose to the level to keep you or your spouse at night. A lot of families struggle with snoring , but it is a problem that can often be corrected with 5 tips to stop snoring.

1. Remove allergens from the air . Regardless of whether you have allergies or not , clean air is always better. You can help remove some of the airborne allergens that may contribute to nasal congestion, difficulty breathing and other symptoms that can cause snoring , with the use of portable air purifiers .

2. Sleep on your side instead of your back . When you sleep on your back , the tissues in the back of your throat can be relaxing and blocking your airway passage . This often leads to snoring, but sometimes it can be corrected with a simple change in your sleeping position . People who sleep on their side snore less often , which makes for a better quality of sleep.

3. Lose those unwanted pounds . Individuals who are diagnosed as overweight or obese are more likely to snore louder than those that are within their normal weight range . Not only does obesity poses a serious risk to health, but is also related to this nocturnal nuisance that might be disturbing others within the family. Snoring can often be reduced to lose weight with the help of a healthy diet and exercise routine.

4. Use two pillows instead of one. The additional elevation can help to keep the airway passages is limited which , in turn , could lead to less snoring .

5. Talk to a doctor. In some cases , a doctor may recommend an anti-snoring device if the patient is diagnosed with sleep apnea or if it persists at the level of interrupt sleep . There are both treatments over-the- counter and prescription medications that can help ease the snoring, but it is essential that the physician be consulted before using any type of anti-snoring device .

Sunday, October 27, 2013

What do you know about snoring?

Snoring can be annoying then stop snoring is important for the person concerned and for the people around him . Snoring is a problem especially annoying for the people who surround us and it may be a common situation you should not neglect the problem but interested to try to remedy it.

Snoring is a fairly common problem , in fact it is believed that one in four people suffer from this sleep disorder , while one in two people have , on occasion, the problem of snoring , the snoring problem seems to be in the others, who are disturbed by the noise emitted by the person who snores , however this may be due to other noise , so it can be important to identify the cause of snoring . Very often , the problem of snoring depends on bad habits such as posture assumes that while you are sleeping or consumption of beverages containing alcohol, as a result, if you can not find the cause, you can solve this annoying problem.


Snoring and tips to avoid snoring at night

Snoring at night


Snoring at night? Snoring is also known as snoring , or a loud noise and irritating that occurs during sleep , snoring is caused by the vibration of the organs and structures located in the back of the nose and mouth ( soft palate , the uvula , the back wall of the throat , tonsils , tongue and dl'epiglottide ) which , rubbing against one another, impeding the normal air flow during breathing.

How ever happen to snore

In sleep the body relaxes, the muscles of the mouth and pharynx. It may happen then , especially if you are sleeping on their backs , that the tongue sink in the pharynx so much as to leave a small space for the passage of air . In this case the respiration performed with the nose is no longer sufficient for adequate oxygenation and it becomes necessary to open the mouth. The noisy breathing , wheezing and murmurs are caused from the air that passes , moving the uvula .

Those who tend to snore

Snoring is a fairly common sleep disorder that can affect people of all ages , however this problem occurs mainly in men, in people who are overweight and the elderly , as this sleep disorder tends to worsen with age . The problem of snoring concerns , occasionally , 25% of the people , and one in four people , while it is a real sleep disorder for about 55% of the people , that is to say that more than one person in harsh Russian regularly. The people who , occasionally , have the problem of snoring , in most cases , they are unaware and are informed of this condition by other persons ; persons who, on the contrary, suffer from the disorder of snoring , need , generally , to undertake a proper treatment, as , because of this problem , they could not sleep well. Sometimes , you can not figure out why you snore : the noise of snoring depends essentially on an obstruction of the flow of air through the mouth and through the nose , the walls of the gorge , due to this obstruction , vibrate during breathing , causing the characteristic sound that is associated with the problem of snoring.

The obstruction of the air flow which can lead to snoring is determined by several factors , including:

an obstruction of the nasal airways , as , due to the obstruction , you must make a greater effort to transfer air through these ducts, as a result the walls of the throat vibrate , emitting the typical sound of snoring

allergies and sinusitis , because both of these conditions impede the flow of air through the respiratory tract , consequently, if the air flow is compromised, it tends to snore

deformities in the structure of the nose , such as a deviated septum , since, due to this deformity , it creates a physical obstacle to the passage of air through the respiratory tract

the low muscle tone of the throat and tongue , since the muscles can relax, going to obstruct the airway ; muscle relaxation can be induced by taking certain drugs or by alcohol consumption , although a decrease in muscle tone is closely related to age

Causes of snoring

The causes of the disturbance snoring can be these or other , consequently, in some cases , it is possible to combat this disorder , eliminating an incorrect habit , while , in other cases , the problem of snoring depends on a problem at the base , then it is necessary treatment initiated to solve this problem .
The problem of snoring can be more or less light , however, in some cases , one must not underestimate this sleep disorder , as it is associated with other health problems ; disorders that, in general , are associated with the problem of snoring are :

the interruption of breathing for a few seconds , due to obstruction of the airway

the constant awakenings during the night and other sleep disorders

the tension of the muscles of the throat , essential to maintain a sufficient air flow to breathing

the reduction of oxygen levels in the blood and the consequent rise in blood pressure

sleepiness during the day , caused by sleep disorders that affect the quality and quantity of sleep

Snoring is a common concern

Snoring is a problem that affects a large proportion of the adult population but fortunately in most of these snoring is only an occasional thing . But snoring is not just a nuisance for the people who are around but can turn into a disease also known as sleep apnea . One of the leading causes of snoring is then followed by a cold sinusitis , and various allergies that lead the person to breathe through the mouth , thus increasing the noise .

Snoring what to do?

It is good to try to fall asleep lying on your belly or on your side and keep your head elevated with respect to the body, thus favoring the flow of air during breathing avoiding sleeping . Instead of avoiding sleeping on your back so obviating the relaxation of the soft palate and uvula vibrate that the passage of air from the beginning of the classical noise snoring. Even the application of appropriate patches before bedtime can be useful as a preparation derived from the use of herbal medicine made ​​from essential oils ( such as mint , lemon , cloves , pine, fennel , thyme , lemongrass , eucalyptus, lavender) in the form of nasal sprays . To reduce the problem of snoring can help applications of natural medicine accompanied by a healthy lifestyle . Who snores should try to : do not drink alcohol in the evening , avoid smoking right before bedtime, dinner with light food and it is better to try to sleep lying on one side. The main cause of snoring is being overweight . The more you are overweight, the higher the chance of snoring. Here is a very simple method to prevent the muscles of the tongue and throat and to reduce the passage of air : to put under your pillow by night another pillow , preferably not too soft. Snoring can be normal or only occur at certain times of the year. In these cases it may be due to an allergy , which causes the swelling of the nasal and pharyngeal mucosa . It should then undergo tests to identify the allergen .

How to nit snore the night?

It is not always possible not to snoring with simple remedies , especially if this sleep disorder depends on an airway obstruction that must be treated in any other way , but despite this , quite often , the problem of snoring depends on bad habits that can be eliminated , therefore you can take simple remedies to solve this problem . If the problem of snoring is incidental, may be due to excessive body weight , from eating habits , by taking certain drugs, by alcohol consumption , poor sleep quality, a posture that is assumed during sleep and other conditions , correct these bad habits , in general, allows to solve the problem of snoring.

The following tips to avoid snoring at night consist of natural solutions and changes in their lifestyle that, in general , help snoring at night

Sleeping on your side : the position in which you sleep is very important and sleeping on your side can help you stop snoring , as the habit of sleeping on your back involves a provision of the palate and the walls of the throat that can cause a vibration of the walls themselves and the consequent noise associated to the problem of snoring.

Maintaining an ideal body weight : can help to solve the problem of snoring, as it is believed that overweight people tend to suffer more from this disorder.

Avoid consumption of alcohol : Alcohol intake , as the intake of certain medications , may cause a relaxation of the muscles of the back wall of the throat , increasing , therefore , the likelihood of snoring , to be able to stop snoring , then , you should avoid the consumption of alcohol, especially in the hours before bedtime .

Ensure a good quality of sleep : Lack of sleep can produce effects similar to the effects that are induced by alcohol consumption , therefore we must ensure a good quality of sleep , and avoid spending long hours without enough sleep.

Clearing the airways : Very often , the problem of snoring depends on a blockage of the nasal passages , due, for example , to sinusitis or cold ; in these cases , leave the obstructed airway allows to solve the problem of snoring.

Change the sheets and pillowcases : The allergens or substances that cause allergies, can cause the problem of snoring , so change the sheets and pillowcases can prevent the accumulation of dust mites that can trigger allergic reactions and we must , in conclusion , away from your bedroom anything that could cause allergic reactions or otherwise impair breathing.

Maintain proper body hydration : Hydration is essential, since the problem of snoring may depend, in some cases , just from dehydration ; women should drink about twelve glasses of water every day , while men should drink more or less than sixteen .

A simple advice for not snoring
Prepare a mixture with 25 ml each of essential oils of eucalyptus, pine , juniper and peppermint.
Pour a few drops on a damp cloth that you put on the radiator in the bedroom.
Alternatively, pour a few drops of the mixture in the diffuser for flavorings before bedtime.

Thanks to substances , essences free the airways and facilitate breathing.

Dissolve 1 tablespoon of salt in a glass of water. Place the solution in a blower to the nose and moisten the nasal mucosa several times a day , especially at night . Alternatively, you can perform nasal irrigation , saline water plays a disinfectant and decongestant effect on the mucous membranes .

Acupuncture for not snoring

The acupuncture performed by an acupuncturist or naturopathic expert is effective in a short time to improve nasal breathing .

Snoring at night

The problem of snoring is considered a real sleep disorder , because, very often , this problem affects the quality of sleep, however, snoring can also be an occasional problem and not a real disorder .

The causes of snoring problem may be different, although most of these are traced to an obstruction of the airways that obstructs the normal flow of air , if the problem of snoring is occasional , you can take some remedies to help stop snoring : some habits that may be taken are to sleep on your side and , in the case of nasal obstruction, to take a hot shower before going to bed, at the same time , you must avoid all the bad habits that can cause problem of snoring, such as, for example, the consumption of alcohol .

Snoring: Causes and Natural Remedies


Stop snoring. For each of us it 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 an insufficient period of sleep and to warn because of what an obvious feeling of fatigue during the day. Identify the cause of the fenimeno is the first step to remedy the situation .

What are the causes ?

About the snoring , the causes can be many and vary from one person to another . The phenomenon can be attributed to the presence of organic tissue within the nasal cavity or throat more prone to vibrate as flexible or softer than normal. Also takes the position that the language during the rest can be a factor to be reckoned with .

The noise is generated when , while sleeping , the air is hindered from being able to flow freely from the nasal cavities and mouth. A partial obstruction in the nose may be caused by a deviation of the nasal septum . Obstacles present within the nose or mouth bring air passage channels to shrink and this is due to the noise which is felt from the outside. Among the most common factors that can affect the passage of air from the mouth and nasal cavities during sleep there are :

1 ) Age '

As we age the tissues inside the nasal cavity and throat relax, with particular reference to the muscles. This does not allow the breath to flow freely and causes noise .

2 ) Establishment

Narrow throat , enlarged adenoids and cleft palate ( a malformation of the palate , which is presented as a more or less extensive cleavage of the front of the hard palate ) can be considered among the causes of snoring determined by individual physique . In men , moreover, the air passage channels are usually more narrow . Even overweight and poor muscle tone factors are considered to be reckoned with .

3) Problems nasal

From the common cold , to sinusitis , a nasal septum deviation , the nostrils problems and partial obstructions of the respiratory tract of various kinds contribute among the factors that may contribute to the occurrence of the phenomenon of snoring.

4) Position

The position taken during sleep is important. Snorers should not sleep on your back, since such a posture brings the internal tissues of the throat to relax them and lock in the respiratory system. From this arises the noise.

5 ) Smoking , alcohol and drugs

Smoking, drinking alcohol and certain types of medicines can help to accentuate the phenomenon , as these substances can contribute to a greater relaxation of the muscles , with the consequences described above.

What are the remedies ?

1 ) Sleeping on your side

If we become aware of how the phenomenon of snoring heightens when you are sleeping on your back, the easiest solution is to change position , turning on his side , so as to leave more freedom to the throat.

2) Change pillow

Use two pillows or pillow higher than usual can help keep your airways open and free , holding the neck and the throat. The pillows must be chosen and positioned in such a way that the back showing lies in a position not painful or uncomfortable ,

3 ) Fumigations

If the cause of your snoring is generated by a nasal congestion due to colds or allergies, one possible solution is to perform the fumigations with baking soda and water or essential oils before going to sleep, in order to free the airway.

4 ) Relaxation Techniques

Anxiety, stress and agitation can disrupt sleep and accentuate the undesirable phenomenon . In this regard it is possible to use some relaxation techniques to be taken before going to sleep, so as to encourage restful sleep and a night's rest . These relaxation techniques can be studied by reading the " Practical Handbook for stop snoring " by Roberto Fabbroni , which explains simple exercises that concentrate before bedtime.

5 ) Jala Neti

Make sure that the nasal cavity is clear before going to sleep is essential to avoid snoring , especially if you are aware of being subject to the phenomenon . Blowing the nose simply may not be enough . Therefore it is possible to resort to a method for the cleaning of the nasal cavity that involves the use of salt water and a small instrument similar to a teapot , called Jala Neti .

jala neti

6 ) Cerottini nasal

If the problem does not affect the internal tissues of the throat , but not enough of an opening caita nose, the nasal special plasters may be useful to improve the situation . Their effectiveness can vary from person to person, depending on the extent and real causes of the problem.

7) Avoid alcohol

The consumption of alcohol can affect sleep , making it irregular and ineffective . It can also cause a greater relaxation of the internal tissues of the throat and nostrils , causing greater friction of the air against their walls and thus noise.

8) Quit Smoking

Smoking may interfere with the correct functionality of our respiratory system, facilitate the production of mucus and the formation of obstructions at the level of the nasal cavity . It can also be due to the appearance of coughing at night, which could contribute to an even more disturbed sleep and difficult.

9 ) Hot shower

Taking a hot shower before going to sleep, in the opinion of experts , can help clear your nasal cavities , particularly due to the water vapor that is breathed in and that will help to dilate the same. During the shower , you can also perform a cleansing of the nostrils with warm water or a rinse with lightly salted water.

10) Hydration

The dehydration can be the cause of the phenomena of dryness affecting the internal membranes of the throat or nose . For this reason it is recommended to drink plain water natural enough during the day , so that dehydration does not contribute to the phenomenon of snoring.