Wednesday, 6 November 2013

Health talks: Natural ways to stop snoring by Corey Walden

Hey Lovelies
This month, the Health Corner will be featuring works from Corey Walden.


Corey Walden is a licensed personal trainer dedicated to improving people's health and quality of life. With a focus on preventing injuries, correcting misalignments and diet advice, Corey strives to improve people's lives. Corey is also a writer for a Natural Cures site (http://simpleremedies.net) where he helps answer questions about natural treatments for common ailments. 
You can also visit the Simple Remedies Facebook Page here
 and the Google Plus Page here 
Hope you enjoy reading reading his works this month. 
We have a whole line up for you 

Corey Walden writes...
Most of us snore at least occasionally, with some people being chronic snorers, easily capable of keeping an entirely household awake on a nightly basis.  Aside from any desire or reason to stop snoring for yourself, you really owe it to your family to do what you can to make sure they maintain their health with a good night’s sleep.  While some cases of snoring have a clinical basis that may require surgery, these are rare, and most cases of snoring can be helped or eliminated with natural treatments.

Part of the key is to be receptive.  If your partner says you snore, you probably do, and there is no reason to be defensive or take it personally, almost everyone snores at one time or another and it’s not your fault.  Many pointless spats have been made over the issue, so if it has already happened, you aren’t alone in that either, simply try to face it straight on with your partner or family to try the below home treatments and get their feedback on what seems to be working best.

If you don’t naturally sleep on your side, give it a try.  This posture allows you to breathe more through your nose than your mouth, opening the nasal passageways, while sleeping on your back forces mouth breathing.

There are actually many physical jaw, tongue, and neck exercise techniques, which, with practice can help eliminate snoring.  They may take time to develop, but can be well worth it!  For up to 30 minutes a day, you can try these different exercises, starting with less volume but working your way up to doing them for longer each time.  Try them when in the shower, walking your dog, driving or otherwise find yourself free to do them without dedicating time, which will help increase your chances of successfully keeping up your practice

    - Out loud, say each vowel in order for three minutes, a few times a day (a-e-i-o-u)

    - Place the tip of your tongue behind your top front teeth and then slowly slide the tip of your tongue backwards, for up to three minutes, a fee times a day. 

     - Close your mouth and purse your lips for thirty seconds at a time

     - With your mouth open, move your jaw over to the right and hold for thirty seconds at a time, repeating on the left side next. 

     - With your mouth open, contract the muscle at the back of the throat (the uvula) over and over for thirty seconds (using the mirror helps with this one).

Minimize your alcohol intake, watch your weight and overall health.  Obesity is one of the leading causes of snoring, and we also find other unhealthy practices like caffeine consumption and tobacco can also contribute to snoring, so you now have one extra reason to drop those habits!

Follow good sleep hygiene as well as normal hygiene practices, which both help increase the chance of deeper, more restful sleep, which will decrease the chance and intensity of snoring.

Similar to what you might do for a cold or allergies, you can take a hot shower shortly before bed, and or do a saline (salt) rinse in your nose to help open up the passages and decrease the chances of snoring because of airway constriction.

One significant cause of snoring is actually allergens in the bedroom.  If you haven’t cleaned your pillow cases and bed sheets recently or maybe haven’t replaced your pillows in ages, it’s time to change them out and make sure to dust the bedroom while you’re at it!

Stay hydrated!  Mucus and other secretions in the nose and soft pallet will be thicker and stickier when you are dehydrated, which can cause even more snoring.

Avoid sleeping medications, sedatives, and alcohol used for sleep.  All of these, especially when taken before sleep, can relax the muscles involved in breathing and disrupt their normal pattern of movement, increasing the chance of snoring.  This is on top of the fact that all of them lower the depth and quality of sleep, which can also cause or exacerbate snoring.

Try a humidifier.  Dry air can irritate the sensitive membranes in the nose and throat, leading to inflammation and snoring.  Keeping the air a bit moist can help the problem, just make sure to keep the room well ventilated when you’re not sleeping in it, as a buildup of mold from the moisture can be just as bad.

1 comments:

Thanks for your feedback!
I enjoy reading them :)

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