Snoring does not just affect the snorer’s sleep. When it comes to relationships, one person’s snoring often means sleeping trouble for two.
Snoring can put stress on relationships. A snoring problem often creates not only tiredness but also frustration and resentment between couples. It can interfere with intimacy, and can drive couples to sleep in separate bedrooms.
Snoring is a major problem worldwide. Some studies indicate that over 70% of men and over 50% of women snore to some degree. Snoring happens while you are asleep, the muscles of your throat relax, your tongue falls backward, and your throat becomes narrow and loose. Snoring happens when you cannot move air easily through your nose and mouth during sleep. As you breathe, the walls of the throat begin to vibrate, Sometimes the walls of the throat collapse completely so that it is completely blocked, creating a condition known as a sleep apnea.
Common causes of snoring
Nasal and sinus problems– Inflammation, excess mucus cause restrictions in the airways. Inflammation and excess mucus can be caused by a reaction to allergens such as dust mites, pollen, smoke, perfumes, odors, foods such as dairy products and high sugar products, drugs, pathogenic organisms and high humidity levels in the atmosphere, etc.
Food and Drink– Alcohol, Smoking, Caffeine and Medications can increase muscle relaxation lead to narrowing in the airway.
Overeating– Going to bed after a heavy meal before bed leaves our body no time to digest it. A stomach full of food pushes on the diaphragm which puts pressure on airways and results in snoring.
Physical Attributes– Snoring can be caused by a narrow throat, over bite, jaw tension, enlarged adenoids, Low muscle tone- Also As we age our physical attributes can change such as our throat can narrow and the muscle tone can decrease.
Overweight -or fatty tissue and poor muscle tone around the throat
Sleep position. Sleeping flat on your back causes the membranes of your throat to relax and block the airway.
Review your Lifestyle and make changes to these causes will eliminate snoring and even the causes in sleep apnea.
Hypnosis for Snoring
If you are finding your snoring has become troublesome and regular why not seek Hypnosis?
The unconscious mind controls your breathing, heart beat and all of your organ functions. It has learnt to do these things just like a recording system. Just as your mind knows how to let you breathe easily during the day, or when resting, your mind can help to keep the right amount of muscle tone in your airways as you sleep.
Hypnosis teaches your unconscious mind to help keep the right amount of muscle tone and monitor your airways as you sleep, and keep the airways open to allow you to breathe easily and quietly throughout the night.
With hypnosis and simple life style changes you can breathe peacefully and quietly throughout the night.
Below are some great tips to use for anyone suffering from snoring or sleep apnea.
Clear nasal passages. Try nasal decongestants or nasal strips to help you breathe more easily while sleeping. Natural ways to clear passages include, squeezing a little saltwater solution in your nose to clear your nasal passages before bed, hot steamy shower, a humidifier machine running to keep air moist and staying hydrated can help too.
Repositioning. Elevating your head using extra pillows will encourage your tongue and jaw to move forward. Sleep on your side. Avoid sleeping on your back, as gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway. Hug a pillow or a stuffed animal to remain on your side. You may also try wedging a pillow behind you to keep in place. You can even try sewing a pocket on the back of your pyjamas and placing a tennis ball in it will prevent you from rolling onto your back and staying there.
Change your pillows. Allergens or dust mites on your pillow might be a reason you snore at night as well. If you feel fine during the day but get stuffy at night, start putting your pillows in the air-fluff cycle once a week and change your pillows every six months
Relaxation and stress reduction and well rested will stop teeth grinding. Stress, increased muscle tension and misalignment of the teeth can put stress on the jaw joints and cause pain, but grinding the teeth at night can also force the tongue back into the throat and narrow the airway during sleep.
Lifestyle changes Quit smoking, Avoid alcohol, caffeine and high sugar drinks, dairy products, sleeping pills and medication before bed.
Exercise can also help to stop snoring by regulating temperature, blood flow and releases stress also working out to tone your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring.
Strengthen muscles in the upper respiratory tract such as the tongue by taking up the didgeridoo or practice singing, purse your lips, curling the tongue and relaxing your jaw muscles by sliding your tongue behind your teeth.