As we get older, many things change. Although we are aware of these changes, sometimes they create discomfort and even endanger the couple's relationship. I think you don't really understand what I mean. I often hear from my patients that snoring is harmless. Is this a myth or a reality?
Seemingly harmless, snoring is one of the common causes of divorce. This is not surprising, as it can lead to chronic lack of sleep in spouses, stress and, as a result, conflicts.
But it turns out that snoring is harmful for the sleeping person himself. It can be a symptom of a very serious medical condition.
Where does this "music" come from?
Unwanted musical accompaniment to sleep occurs due to the narrowing of the airways, as a result of which the soft tissues of the pharynx, through which the air stream enters, begin to beat against each other.
The causes of snoring can be various, but doctors often mention:
- growth of tonsils and adenoids;
- curvature of the nasal septum;
- some congenital anatomical features – very narrow nasal passages, a palatal tongue too long or, on the contrary, too small;
- certain diseases (eg hypothyroidism) and hormonal imbalances, etc.
Older people snore more often than younger people due to the natural aging of their muscles. But, in addition to all this, not only our physiological characteristics are to blame for snoring, but also a harmful lifestyle and habits.
Let's see what are the factors, what causes snoring and which depend directly on the lifestyle we approach.
- Excess weight: an increase in body weight by only 10% can impair breathing parameters by 50%;
- Alcohol and sleeping pills: these habits reduce the tone of the pharyngeal muscles;
Chronic lack of sleep and fatigue;
- Smoking: tobacco addiction leads to chronic inflammation of the trachea, causing the pharynx to swell.
Why is snoring dangerous?
Snoring can develop into a dangerous disease – obstructive sleep apnea syndrome or respiratory arrest during sleep. In such cases, air temporarily stops flowing into the lungs. As a result, the level of oxygen in the blood decreases, which can cause hypoxia (oxygen starvation) of organs and tissues.
You may suspect dangerous snoring in someone with symptoms such as heavy snoring with regular stops, restless sleep interrupted by frequent toileting, headaches in the morning, fatigue during the day, decreased attention, memory and potency, high blood pressure (especially morning) and weight gain.
An accurate diagnosis can only be made by a doctor with the help of special studies – polysomnography and cardiorespiratory monitoring.
There are several treatments for snoring. To choose the optimal one, it is necessary to find out the cause of this phenomenon.
The first piece of advice I could give you is to consult a doctor if you have any suspicions about the cause of snoring.
Apart from the cases that require medical intervention or drug treatment, I could recommend the following:
- Weight loss and quitting smoking are the first recommendations I can offer you.
- Changing the normal position of the body during sleep. Most often, people snore while sleeping on their backs, because in this position the tongue sinks. To deviate from this position, try the following method: sew a pocket on the back of the pajamas, between the shoulder blades and put a tennis ball in it. When you want to turn on your back, the ball will make you change position. Experience shows that after a month of excruciating torment, the ban on sleeping in your favorite position will become a conditioned reflex.
- Quality sleep is extremely important and depends largely on the correct position of the body. For example, orthopedic pillows that raise the head and keep it parallel to the spine can get rid of snoring and at the same time are very beneficial for the spine.
- Another recommendation is to sleep with the upper body higher. In this sense, you can buy a medical bed or make your headboard taller. The raised upper half of the body prevents lowering of the tongue and, in addition, in this position, fluid in the body moves downward, which leads to a decrease in swelling of the mucous membrane of the pharynx and a decrease in snoring.
- You can also try special exercises to help stop snoring. Here are the exercises to do 30 times in the morning and evening before bed:
– stick your tongue forward and down as much as possible. Hold for 1-2 seconds
– press your hand on your chin and vigorously move your lower jaw back and forth;
– grit your teeth and hold a wooden or plastic stick for 3-4 minutes (before bed).
These recommendations will help you prevent or minimize snoring as much as possible so that family and friends can enjoy a restful sleep.
Don't let snoring destroy your relationship!