Many people snore but it does not mean that this condition should be considered normal. However, it is essential to consider bad sleep as a natural consequence of snoring. This is because the muscles within the throat will gradually lose strength as a person ages. In some cases, the muscles become weak before their due because of the person´s unhealthy lifestyle. If the muscles within the throat are weak, these will become less resistant to vibration.
It is also extremely important to understand that being overweight can be a contributing factor to snoring. Fats may deposit within the throat making the air passageway narrower. Cigarette smoking and excessive alcohol consumption can also predispose this condition. The harmful substances contained within the cigarettes can weaken the muscles and inflame the membranes within the throat and the nasal passageway. Alcohol is a relaxant thus it can make the muscles relax and become more susceptible to vibration.
You can prevent all of this mayhem by maintaining a healthy lifestyle. It is encouraged to maintain a balanced diet and exercise regularly. If your snoring is infrequent and is only caused by a relaxant, you should consider wearing a snoring mouthpiece. These devices can give instant results. However, snoring mouthpieces may not be effective for all cases of snoring.
Stop snoring mouthpieces have been proven effective for mild to moderate cases of snoring. These devices reduce snoring by increasing the size of the air passageway. But there are cases of snoring that require invasive treatment. The doctor may recommend surgery if the snoring is severe. Other factors will be taken into consideration before the doctor proposes this type of treatment. If you had been suggested to undergo a surgical procedure like this one, there are several things that you have to be oriented about. The doctor will orient you how the procedure will be done. He will also inform you about the cost, time frame and possible side effects of the procedure. It is important that you have full understanding about the procedure before signing in. You should prepare yourself before the surgical procedure. It is advised to avoid alcohol consumption and cigarette smoking before the surgery. Make arrangements for the next few days because you may be advised to reduce physical activities until you have fully recovered. You may conduct further research about the procedure so you can gain more insights. It is very important to stick with the instructions of the doctor before and after the surgery to avoid complications.
How Your Lifestyle Can Predispose Snoring
People should not ignore snoring because it can affect their psychological and social well-being in the long run. If the volume and quality of snoring is not tolerable, the person to whom the snorer is sharing the bedroom with (a husband or wife) may not be able to sleep well. If a person is deprived of sleep, he or she may experience irritability, concentration problems and decreased libido. These can impose a negative influence with the snorer. The snorer may also feel guilty and embarrassed about his or her condition.
Bad habits can weaken the muscles within the throat making them less resilient against vibration. Alcohol can also cause the muscles to relax. It is also vital to maintain your ideal weight because being overweight can prompt snoring. This is because excess fat deposits can obstruct the flow of air. Exercising regularly can help burn fats and tone the muscles. If you’re snoring frequent, you should consult a doctor immediately. Snoring mouthpieces, surgery and certain medications can help you reduce snoring. Read more info here.
Here’s your seven-day planner for great awakenings:
Monday: You need rewards. How about sex? It’s the heavy artillery of morning motivators and the only trump card that beats the second-most-compelling reward for a hard-working guy: sleeping forever.
“If the biggest reward in your morning is sleeping in, you’ll do it,” says Joseph Rock, Psy. D., a Cleveland psychologist. Poor wakers need to find a reward that can compete with the thrill of the pillow. “Do whatever you like, as long as it gets you going,” Rock says. “Have a meal you like for breakfast, have ‘sex with your wife.” Have sex with your wife over breakfast if that’s what it takes. Just make sure to schedule something every day that’ll motivate you to crawl out from under the comforter. Make one breakfast a week doughnut day (just one, Homer).
That new box of Peanut Butter Crunch you bought on Saturday? Wait until Monday to open it. If you’re a coffee hound, buy an automatic coffeemaker with a timer to lure your body out of bed and into the kitchen.
Or make the reward contingent on reaching a certain goal at work, says Michael Mercer, Ph.D., author of Spontaneous Optimism. “If all you have to look forward to is something general, such as working hard and not getting fired, it’s going to be hard to get out of bed,” says Mercer. Try something like this: If you make 10 sales calls by the end of the day, you get to shoot hoops with the guys that night. If you don’t make the 10 calls, you don’t go. So you’ll be excited about the prospect of playing basketball, and you’ll have a good reason to kick your butt out the door.
Tuesday: You need novelty. Ever have a relationship that started off with a nearly obsessive amount of sex and passion, only to have it deflate faster than a technology stock? Almost overnight, the wild thing becomes the same-old.
Routine can make it hard to climb into bed with a familiar lover. Why get up if your love life, your work routine, your clothes, your car, and the route you drive are dripping with sameness? Might as well sleep through it all. “When you keep doing the same thing, you fall into a rut or a comfort zone,” says Mercer. “Every day, before you go to sleep, figure out something exciting to do the next day.”
You don’t need to buy a new car to look forward to driving to work. Why not have your old one detailed? Or buy new music for the tape player? Even a new shirt and tie, or a laundered shirt and tie, can help. “In the old days, women suffering from depression were advised to buy a new hat,” says Michael J. Salamon, Ph.D., a New York psychologist. It’s not so much the hat, he says, as the new sense of confidence that comes with it. So go out and find a new woman with a new hat.
Wednesday: You need excitement and surprises. Your brain during sleep is like a customer-service number during the night shift: It never fully shuts down, but it’s very selective in what it chooses to deal with. “Mothers of newborn babies readily wake up when their babies cry,” says Roehrs, “but they may not wake up when a train or bus goes by.” While you’re sleeping, your brain is deciding what’s an important stimulus and what’s not. To psych your brain into wakefulness, you need to mimic the same rush you feel on the morning of a great road trip or a hot date. Here are some simple ideas:
* E-mail an old friend (or, better, an amiable ex) before you leave work the night before, so you can’t wait to check your incoming mail when you get to the office the next morning.
* Choose one morning when your hobby, not your job, will come first — an early hike, 30 minutes surfing the Web, a 15-minute dumbbell workout.
* Buy a CD after work, but don’t listen to it until your morning shower.
Thursday: You need to eliminate obstacles. Your rough mornings may have more to do with mental roadblocks than with a lack of physical arousal. “Sometimes, not wanting to get up in the morning is the symptom of a bigger issue,” says James Calhoun, Ph.D., of the University of Georgia in Athens. Maybe it’s a dreadful job or a dissolving relationship. Research shows that anxiety can cause people to linger beneath the bedclothes after they wake up.
If the morning dread stems from your long list of prework chores (ironing, walking the dog, packing your lunch, putting gas in the car, and don’t forget reading the McKenzie file), then launch a pre-emptive strike the night before. Take 20 minutes at the end of the workday to clear your desk and empty your in-box (the McKenzie file goes to Johnson), and nail your errands so you can start your workday clean.
Friday: You need recess. Why did it seem easier to wake up early when you were in fifth grade than it does now? Third-period kick-ball, that’s why. Even if the rest of the day consisted of diagramming sentences and reciting multiplication tables, there was always the allure of the big game.
Now you have to schedule your own big moments — and make sure they include other people. Interacting with others can be almost as exciting as the activity itself, says Salamon. Maybe a Friday-morning breakfast with the boys, or one day a week that your work group tries a new restaurant for lunch. If you have an hour for lunch, use it. Knowing that something fun is only 3 hours away — not 8 or 9 — makes the morning rise easier.
Saturday: You need climate control. You’d think that the weekend would be incentive enough to wake up, but with Friday night being, well, Friday night, you can probably use some extra nudging. Maybe it’s time to play around with your body temperature.
* Turn up the heat. A drop in temperature is a signal to your body that the time has come to hibernate, says Rosalind Cartwright, Ph.D., a sleep expert at Rush-Presbyterian-St. Luke’s Medical Center in Chicago. Warmth means it’s time to wake up and crawl out of the burrow. Fool your body by attaching a timer to an electric blanket so the temperature increases at about the time your alarm sounds. (Make sure the timer and blanket are current-compatible, and don’t forget to shut them off before you leave on vacation.)
Sunday: You need enlightenment. You’ve probably told your body that today’s the day it gets to sleep in. That might not be the best idea. If you awaken at 6 every morning during the week but switch to 10 on the weekends, in effect you’re setting your internal clock ahead 4 hours. For every hour you push it ahead, you’ll need one day of getting up at the usual time to reset your internal clock. With that scenario, it may take until the following Friday to return to your normal weekday sleep schedule, says Mark J. Chambers, Ph.D., of the Sleep Clinic of Nevada in Las Vegas. Giving up those 4 hours of sloth needn’t be a hardship. Try one of these tricks:
* Move your bed so you’re facing a window. Sunlight is a cue that tells your body it’s time to hunt that saber-tooth, says James Maas, Ph.D., author of Power Sleep and a professor of psychology at Cornell University. Raise your window shade halfway before you go to bed, to let in the morning light. About 30 minutes of light should be enough to rouse you.
For most of my adult life I’ve had a sport to train for. Motivation was easy: On the days I wasn’t too enthused about working out, I could just think of volleyball. Imagining my opponents sweating and groveling their way to greatness was enough to get me moving. But this year, the women’s beach volleyball’s doubles and four-person tours were canceled for financial and orgarnizational reasons. For the first time in six years, I found myself without a summer tour.
Suddenly I faced a new challenge: making the most of this change. I thought about all the people I knew who had participated in sports in college. What did they do when it was over, when they had to get a “real” job and find the inspiration to stay fit? What could I do to stay positive and motivated?
I went through a two-month period in which I couldn’t train with the same focus. In April, I shot a health-club commercial and felt like the least fit person there. I started having small meltdowns: “Look at my body; I’m not as hard as I used to be. Maybe I’ll never get into that ultimate shape again.” I kept asking my husband, Laird, “Honey, does my butt look big?” “It looks the same,” he kept answering. (Men aren’t as good as women at torturing themselves.)
But this wasn’t just about “Gee, how am I going to stay motivated to work out?” Beach volleyball is my job. If I didn’t play ball, what could I do? This represented a transition, a crossroads, and to be honest, the unknown makes me uncomfortable. Still, it’s something life makes us go through many times over. Change: We fight it, we’re afraid of it. Yet often it’s the best thing that can happen to us.
So how have I dealt with change? The first thing I did was to identify all I was feeling: my insecurities, fears, yearnings, everything. Then I unloaded on Laird, who always tells me straight up what he thinks. His No. 1 suggestion was “Stay busy.” That way the insecurities wouldn’t have as many opportunities to creep into my mind.
Now I have time to take voice lessons and focus on my TV career. (I’m doing some segments for ESPN.) I’ve been reading inspiring material, especially travel books, because they remind me how big the world is and what possibilities it, holds. While I’m not competing, I’m staying connected to the sport by playing in mixed-doubles exhibitions with top players from the men’s tour. I usually play on a four-person team, so the doubles format is forcing me to work on my weaknesses. Ironically, change is making me a better player.
These tests aren’t unique to me; we all go through them. What can you do? Avoid the “poor me” trip; self-pity just delays change. If you have someone who is willing to listen, unload. Do new things you’ve always wanted to try. Eat properly. Sounds silly, but when you feel edgy, you may just need some food.
When all else fails and I just want to lock myself in the house and stuff chocolate into my mouth, I remember that I live on a planet that is part of a galaxy that is in an infinite universe. Gives you some perspective. How serious are my problems? Will I live? Is working out that hard? Do I have my health? Is there a roof over my head and food in my stomach? I just have to have the faith and keep busting butt. Wonderful new things can come out of the most difficult times.
Counting down toward another New Year, I resuscitate my abandoned list of Things to Do and run my eye over the so-called resolutions I cheerily, and – yes – resolutely, proclaim year after year. The list is in no way unique; indeed, it comprises the standard jumble of platitudes that are enumerated on anyone’s typical inventory: I resolve to follow a healthier diet, watch my weight, get enough sleep, do more good deeds, etc., etc., etc. As with the case of many such lists, mine mainly catalogues ways to rectify some bad habits. If I feel really brave, I add a few items that might, in the words of prayer, “forgive” some unintentional “trespasses.” Then I follow my usual scenario: I methodically write out my resolutions on a tidy lined index card, place it in my purse, and promptly forget I put it there. That is not to say that I actually forget the resolutions I have written down. In fact, I usually hold to the “easy” ones for several weeks. But gradually, over time, my routines and inbred idiosyncrasies reassert themselves, and the list of good intentions simply ebbs, like a slow but inexorable tide, back into the sea of the familiar and the everyday … until next year, when I attempt to revive it once again.
When my resolve collapses, I chide myself on being lazy and void of a commitment to my ideals. But, then again, maybe it is the very notion of correcting disagreeable habits and righting inadvertent wrongs that is the deterrent. Resolutions that serve only to fix or amend or ameliorate a situation imply that too much of everyday life is, somehow, in need of revision. Revise what? None of us, after all, is perfect. And, therefore, there is no reason why any of us has to be a corrections officer for our lives. Of course, I can and should take a firmer stand regarding how and when ! correct some of the petty habits I have that annoy other people, such as interrupting them when I become overexcited in a discussion. And, I guess I really should eat right more often. But I may simply be taking the wrong approach to creating and following through on a list of resolutions.
Instead, we might, all of us, devise a set of resolutions chosen purely for the sake of enriching our lives and opening up new horizons. Adventures. Invitations to test our wings and try things we may never have attempted before. Like riding on the back of a motorcycle or traveling by balloon.
A friend of mine advises: “Learn something new every day.” That something does not need to be grand or earthshaking. It might, of course, be a resolution to – finally – take the family on a vacation to a place you have all dreamed about but never imagined ever finding the time to visit. But it might also be something as simple and straightforward as trying a new food or learning the meaning of a new word. Even more meaningful might be to mark a slight alteration in an everyday routine. One friend makes a point of taking a different route to work every few weeks to keep herself focused on how the scenery around her hometown changes from month to month and season to season.
In terms of horizons and adventures, I realize that, as I grow older, my own personal expectations have been modified. I acknowledge that I no longer feel the need to be the pioneer of my life, nor even its homesteader; rather, I have recently discovered that I want more and more to be its gardener, caretaker, and minister. Once upon a time I wanted to go everywhere and do everything, and now I find that I prefer staying closer to home, and that’s okay by me. I have quite a number of friends, though, who undoubtedly will travel to and explore the farthest corners of the earth every year of their lives; when we go to their houses, maps and guides are piled high, and their Magic Markers are ready to trace a new route. Instead, I resolve to spend more time in the places I have come to love, and to make the most of my time there, both as a writer and a casual artist – and as a friend to anyone who comes to visit.
Our apartment, which was crowded last summer with the paraphernalia and energies of our two boys at home, is now as quiet as the purr of the cat. David has moved into his own apartment; Peter has started college (and will graduate in the next millennium, with the class of 2001 … will they hum the theme of the Sydney Pollack movie when they receive their diplomas?) One of the more mundane resolutions inspired by this transition was to go through the closets and rid ourselves of everything we and the boys no longer care about. Letting go of things is, in a funny sort of way, almost as hard as letting go of children. Things are familiar, like feathers in a nest. One hopes for no regrets. But, this year, we decided it was time to take stock of what we live with – as well as where we are, where we are going, and what we want from the rest of our lives. We haven’t answered the last three questions to our satisfaction yet. But we resolve to. Soon.