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Breaking the Snoring Cycle

Breaking the Snoring Cycle

Snoring

Snoring is a common condition that affects men and women of all ages. People snore when their breathing is partially obstructed while sleeping. Aside from annoying your partner, snoring can indicate a more serious underlying health condition.

According to studies, half of all adults snore sometimes. Snoring occurs when air flows past relaxed tissues in your throat, causing those tissues to vibrate as you breathe, creating those all too familiar and very irritating sounds.

Simple lifestyle changes such as losing weight, avoiding alcohol before bed, or sleeping on your side can often reduce snoring. Alternatively, a new generation of medical devices can reduce snoring significantly, as can surgery. However, these solutions aren’t suitable or necessary for everyone who snores.

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Snoring Causes & Risk Factors

Many factors, including your weight, alcohol intake, allergies and the structure of your mouth or sinuses can contribute to snoring. When you fall asleep and drift into a deep sleep, your soft palate (muscles in the roof of your mouth, tongue, and throat) relaxes. Those tissues can then partially block your airway and vibrate. The narrower your airway, the more the tissue vibrates causing your snoring to get louder.

The following conditions can affect the airway and cause snoring:

  • It’s a guy thing! Men are more likely to snore or have sleep apnea than women.
  • Overweight or obese people often have extra tissue in the back of their throats narrowing their airways causing snoring or OSA.
  • Sleeping position. Snoring is typically most frequent and loudest when sleeping on the back as gravity narrows the airway in the throat.
  • Drinking alcohol before bed can relax your throat muscles contributing to snoring.
  • Chronic nasal congestion or a structural defect such as a deviated septum can contribute to you snoring.
  • A narrow airway (low, thick soft palate) large tonsils or adenoids, can cause snoring.
  • Not getting enough sleep can lead to further throat relaxation and contribute to snoring
  • Having a family history of snoring or obstructive sleep apnea.

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    Obstructive Sleep Apnea

    Snoring may also be linked with obstructive sleep apnea. This is a potentially serious condition where your throat tissue blocks your airway preventing you from breathing.

    OSA produces loud snoring followed by silence when your breathing stops. Eventually, this pause signals your brain to wake up, causing you to wake with a loud snort and often gasping for breath.

    This broken breathing pattern may repeat itself during the night, resulting in broken sleep. OSA sufferers usually experience four or five interruptions to their breathing every hour they are asleep.

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    Seven Common OSA Warning Signs

    Not all snorers suffer from OSA, but if snoring is accompanied by any of the following symptoms, visit a doctor to check for OSA:

    1. Restless sleep including gasping for breath at night
    2. Your snoring is so loud it disrupts your partner’s sleep
    3. Chest pains during the night
    4. Sore or raspy throat
    5. Excessive sleepiness during the day
    6. Difficulty in concentrating
    7. Headaches in the morning

    Similarly, if your child snores, ask your pediatrician about it. Common childhood nose and throat problems such as enlarged tonsils or adenoids and obesity can narrow a child’s airway, leading to your child developing OSA.

    Common OSA Complications

    Aside from disrupting a bed partner’s sleep, chronic snoring if caused by OSA may put you at risk for other complications, including:

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    • Increased risk of developing behavior problems, such as mood swings, outbursts of frustration, or anger, while children can become more aggressive and experience learning problems.
    • Problem concentrating and daytime sleepiness
    • Increased risk of high blood pressure, heart conditions and stroke
    • Higher risk of motor vehicle accidents due to lack of sleep

    Conclusion

    Snoring is a common condition that can affect both men and women, although it is more common in men and people who are overweight. Snoring tends to worsen with age. Aside from its relationship downside, occasional snoring is usually not serious. However, chronic snoring can impact the quality of your sleep, and medical advice is often needed to help sufferers, and their loved ones, enjoy a good night’s rest.

    Featured photo credit: Snoring Couple

    Featured photo credit: Tom Clark via wakeuptothesunriselight.com

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    Elise Bauer

    Freelance Writer, Lawyer & Blogger

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    Last Updated on January 3, 2020

    The 10 Essential Habits of Positive People

    The 10 Essential Habits of Positive People

    Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

    The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

    1. Positive people don’t confuse quitting with letting go.

    Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

     I will grant myself the ability to trust the healthy people in my life … 

    To set limits with, or let go of, the negative ones … 

    And to have the wisdom to know the DIFFERENCE!

     2.  Positive people don’t just have a good day – they make a good day.

    Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

    3. For the positive person, the past stays in the past.

    Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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    4. Show me a positive person and I can show you a grateful person.

    The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

    5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

    Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

    6. Positive people do not let their fears interfere with their lives!

    Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

    7. Positive people smile a lot!

    When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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    8. People who are positive are great communicators.

    They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

    9. Positive people realize that if you live long enough, there are times for great pain and sadness.

    One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

    10. Positive person are empowered people – they refuse to blame others and are not victims in life.

    Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

    How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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    I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

    Featured photo credit: Janaína Castelo Branco via flickr.com

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