Page 47 - Florida Sentinel 5-20-22

Health
About 50% of people snore and it’s causing a lot of sleepless nights. There are many factors that contribute to snoring, such as age, sex, weight, body/neck position, according to the American Sleep Associa- tion. As we get older we tend to snore more. It’s time to reclaim your san- ity and sleep. Here are some tips to get rid of snoring once and for all.
sleeping. If these pathways are blocked snoring becomes a re- sult of that. Roll on over to your side! See, your boo wasn’t telling you that to be mean. It works!
Use oral appliances.
You can always ask your dentist about oral appliances that will help curb snoring. These oral devices work by bringing the lower jaw forward relative to the upper jaw and widening the upper airway be- hind the tongue, promoting smooth airway passages for breathing.
This movement opens and widens the upper airway behind the tongue. You can also try nasal strips over your nose or a CPAP (continuous positive air- way pressure) machine if you
have sleep apnea to help push air into the back of the throat.
Adjust your neck position.
Buying pillows that extend the neck are beneficial in widen- ing the upper breathing airways. Anytime obstruction happens, snoring will occur.
Buying the right type of pil- lows that support your neck are essential to getting rid of the sleepy hollows that drive your loved one crazy.
Lose weight.
You have to keep your weight down. Plain and simple.
A lot of our ailments have to do with how healthy we are. Weight is one indicator of health.
According to the CDC, a nor- mal BMI is 18.5-24.9. An over- weight BMI lies between 25-29.9. Anything above that is obese. You want to stay in the normal range to stay clear of snoring. Clean eating (no processed foods, no sugar, no fried foods, fruits and vegeta- bles) and daily exercise can get you back right in no time.
If you believe your snoring or your partner’s snoring is linked to a sleep disorder, see your physician.
No alcohol before bed.
According to the Mayo Clinic, alcohol consumption can make you snore. Alcohol relaxes the throat muscles and lessens your body’s natural defense against airway obstruction.
You’ve seen it firsthand. Your homie gets home after a night on the town and you say to yourself, “That Yack is about to have buddy laid out.” Blame it on the alcohol because it will
have your throat too loose. Friends don’t let friends drink before bed.
Sleep on your side.
Sleeping on your side isn’t only called the “fetal position,” it’s called the “supine/back po- sition.”
When you sleep on your back, it can obstruct the breath- ing pathways, which are neces- sary to breathe easier while
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