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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 July 18, 2019

    10 Small Changes To Make Your House Feel Like A Home

    10 Small Changes To Make Your House Feel Like A Home

    Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

    Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

    1. Make the Windows Your Own

    When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

    One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

    2. Put up Some Art

    If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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    Hanging art on the walls will instantly give it personality and make it feel like home.

    3. Improve the Aroma

    A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

    Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

    4. Put out Lots of Pillows and Throws

    A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

    There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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    5. Instantly Class up Your Closet

    If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

    Not only do they look great, but they are better for hanging your clothes as well.

    6. Improve Your Air Quality

    One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

    The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

    7. Fill it with Plants

    Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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    They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

    8. Change the Doorknobs

    Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

    Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

    9. Upgrade Your Tub or Shower

    There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

    Install a new shower or tub today to make your bathroom worthy of a place in your home.

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    10. Fresh Cut Flowers

    You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

    You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

    Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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