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One of sleeping disturbances that is often underestimated is snoring. Snoring is a vibration that is produced when breathing while you are sleeping because there is a blockage in the upper bronchi.
It is estimated that 20% of men who are 30-35 years old snore every time they sleep and the percentage increases when they are 60 years old. According to David Fairbanks, M.D, an otolaryngology professor in George Washington University, enlarged amandel and flabby throat membrane can also be causal factors of snoring.
Common snoring is not dangerous for your health, but very loud snoring can cause you to get serious medical problems. One of the problems is obstructive sleep apnea (OSA).
OSA happens because your bronchi are clogged totally, so you cannot breathe. Unluckily, you can experience this problem hundred times in one night and this problem can decrease oxygen level in your blood under normal level. So, you cannot sleep well.
That is why, OSA sufferers are usually sleepy at noon, even they can sleep while driving. Besides, they can be moody and ill tempered. They get difficulty to think and remember something.
If the oxygen in your blood and heart is less, but you still force them to work hard, you can get cardiovascular problem. In the end, this problem can cause you to get hypertension, stroke, heart disease, and many more.
Before your family and friends stay away from you because you get used to snore, follow these tips for better.
- Wipe-out your cigarette
The smoke of cigarette can make your throat and nose get irritation and get swollen.
- Maintain the ideal weight
Even though thin people can snore, fat people experience snoring more frequently.
- Stay away from alcohol
Alcohol can cause muscles of bronchi to be too relaxed, so the possibility for you to snore is bigger. Also, stay away from Phenobarbital. You are suggested to avoid drinking alcohol four hours before sleeping.
- Pay attention to your sleeping position
Sleeping with inclined position is suggested to reduce the possibility for you to snore. Inclined position is better than recumbent position. If you sleep with recumbent position, your respiration can be disturbed, so you have possibility to snore.
- Heighten the position of head and shoulder
By heightening the position of your head and shoulder, you can stay away from snoring. However, do not heighten the position of head and shoulder using pillow because you can get painful and your throat will be folded. As the result, if you snore, its sound will be louder.
If the suggestions mentioned above do not work to you, you might need medical procedure. Today, there is the procedure of implant pillar as an alternative. In this procedure, three implants (like a toothpick) are inserted in the back of soft palate of mouth cavity. This procedure is useful to decline the vibration of nasal cavity tissues as the causal factor of snoring.
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