PRINCE KUMAR
Ranchi, May 2: After a tiring day at work, the one thing all desire is a peaceful sleep. However, if you snore, or have a partner who snores all night, it is a problem. Snoring can indeed prove to be one of the most annoying habits ever.
It is a major sleep destroyer and puts a huge strain on your health, and is a nuisance in relationships. Health experts suggest a list of solutions to help you deal with this problem.
In an interview with lagatar24.com, Dr Yogesh Kumar Jain, Consultant Pulmonologist at MEDICA said, “You snore when your body is unable to move air freely through the nose and throat. And this causes the surrounding tissues of the throat and the nose to vibrate. People who snore, tend to have excessive throat and nasal tissues. At times, this happens because the position of the tongue can get in the way of snoring.”
Dr Yogesh suggested important tips get rid of snoring which include:
- Avoid sleeping straight on your back. Sleeping on your back tends to make the base of your tongue and soft palate collapse to the back wall of your throat. This causes vibrations when you sleep, leading to snoring. Sleep on either the left or right side.
- If you snore, then you simply cannot consume alcohol, smoke or take sedatives. Alcohol and smoking tend to reduce the resting tone of the muscles at the back of your throat. If you snore and you have a drink or two before sleeping then you will end up snoring more in the night.
- Always clean your bedsheets, and pillow covers and try to ensure that the room is dust-free.
- Lack of moisture in your room combined with dry air can aggravate your snoring. There should be ventilation, and the air should be clean.
- You need to make sure that you never get dehydrated. If you’re not consuming adequate water as per your body’s requirement per day, then secretions in your nose and the soft palate become sticker causing congestion. This increases snoring.
- Obesity is another strong contributor. If you are overweight then you must reduce your body weight. This is not to say that thin people don’t snore, they do too.
- Keep the position of your pillow high. This allows you to elevate your head position making it easier to breathe. But don’t keep your pillow too high though as it may constrict air passages. Your pillow should not be too fluffy or too flat.
