percent of normal adults snore at least occasionally,
and 30 percent are habitual snorers. Heavy snoring
is more frequent in males than females and overweight
persons, and it usually grows worse with age.
What causes snoring?
Snoring occurs when there is an obstruction to the
free flow of air through the passages at the back
of the mouth and nose due to blockage in the nasal
airways. It occurs when the tongue & soft palate collapse,
creating a blockage at the airway. It also occurs
if there is excessive bulkiness of the throat tissues
that is large tonsils and adenoids. Snoring can be
caused by alcohol, smoking, sleeping pills, blocked
nose, sinusitis, a large uvula, enlarged tonsils,
deformities in the nasal pathway and excess body weight.
What is Obstructive Sleep Apnea?
Sleep apnea is a condition where the snorer stops
breathing for a couple of seconds (10-30 seconds)
several times in an hour and this is the time when
the breathing is totally obstructed. This is a very
serious condition, which often leads to heart problems,
elevated blood pressure and hypertension. Thus if
you snore loudly, have frequent pauses in breathing
while asleep, wake up gasping for air, suffer from
sleepiness during the day, fall asleep easily during
the day, there is a high probability that you suffer
from sleep apnea and you need treatment.
1. Always sleep on the side. This will help
open up the airway to enable normal breathing.
2. Elevate the head by placing pillows below
the head or tilt the head of your bed upward atleast
3. Exercise and lose some weight if you're
obese. It'll do much good to lighten neck tissues
so as to prevent the narrowing of the airway.
4. Avoid alcohol for at least four hours and
heavy meals or snacks for three hours before retiring.
Alcohol causes the muscles to relax which obstructs
5. Stop smoking.
6. Establish regular sleeping patterns and
avoid taking sleeping pills.
However if you have serious snoring problems then
it is advisable that you seek treatment and consult