It is a sleep disorder that has serious medical and social consequences. According to Philip R. Westbrook, M.D., F.C.C.P., director of the Sleep Disorders Centers at Cedars a Sinai Medical Center in Los Angeles, snoring is a harsh and noisy sound made by the nose and mouth during sleep". 20 percent of men and 5 percent of women at ages between 30 a 35 and 60 percent of men and 40 percent of women at age 60 suffers this disorder. The facts are out there but what can you really do to get rid of snoring? Let's examine a few points in order to put the snoring disorder to a complete rest. Would it be heavenly to have a peaceful night and somehow get rid of snoring? You don't have to outcast your partner or whomever you are sleeping with; there are ways to get rid of snoring. Here are some tips to help you and your bedmate to somehow get rid of snoring. First, sleep on your side. Your sleeping position is one of the factors that cause snoring. Sleeping on your back will produce snoring and it will help to get rid of snoring if you sleep on your side. In order to maintain that position, Westbrook suggests putting any hard material; it can be a small ball or marbles, anything that will make sleeping on your back uncomfortable. Second, avoid alcohol and tranquilizers. According to Dr. Karl Doghramji, alcohol and sleeping pills can depress your central nervous system and relax the muscle of your throat and jaw, making snoring more likely". Third, lose weight. It was said that an extra weight especially around the neck puts a pressure on the airway and causes it to somehow collapse. So a healthy diet may be necessary to help get rid of snoring. Fourth, stop smoking. If you are a smoker, it is better to quit because according to Westbrook, smoking can be very irritating to the lining of the upper airway, including the nose." You will not only get rid of snoring, but it will be also good for your health. Fifth, elevate your head. One way to get rid of snoring doing this, is putting pillows under neck until you get to a sitting-like position. Because according to Thomas Roth, Sleeping with your head raised may take some of the pressure off the airway, making breathing easier." Sixth, keep regular schedule. Nino Murcia said, Sleep deprivation also increases the volume of snoring." Maintain a regular sleep schedule, as much as possible sleep enough hours. Dozing off during the day may be an indicator that you're not getting enough sleep. Taking a nap on your free time may help to get rid of snoring problem. Hope this will help you get rid of snoring problems. Have a sweet dream and a noiseless night!
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