Snoring can be frustrating and annoying, especially for those who sleep with a snorer. The National Sleep Foundation reports that one in three men and four women snore every night.
Though snoring is often overlooked as a minor issue, it can occur due to various reasons requiring immediate attention. Obesity or being overweight is one of the leading causes of snoring. Snoring accompanied by irregular breathing is a sign of cardiovascular disease risk. Sleep apnoea can be another condition that increases the chances of snoring. Sleep apnoea is a sleep disorder in which the breathing repeatedly stops and resumes again. Fortunately, plenty of remedies are available to treat snoring naturally without using over-the-counter (OTC) drugs.
Obesity or Excess Weight
For those who have started snoring after gaining weight, shedding some extra pounds can be quite helpful. Obese people tend to have excess tissue and fat in the neck region, which can reduce the airway size and elevate the risk of airway collapse. Studies have proved that weight reduction can eliminate the frequency of snoring with increased weight losses causing near to complete elimination of snoring.
Snoring accelerates when people lie in the supine position or on their backs. When someone lies down on the back, the tissues surrounding the airway are pulled down by gravity, making it narrow. Research and studies on snorers have revealed that the intensity and frequency of snoring reduce considerably when they lie on their sides.
Blocked Nasal Passages
Snoring can also be prevented by keeping the nasal passages open. When the nose is clogged or blocked, air moves in much faster, leading to snoring. Hot oil massages or nasal oil drops can open the blockages in the nose. Also, a hot shower before bed can be quite beneficial as the moisture opens the nasal passages and reduces the chances of snoring.
Staying hydrated is crucial not only to avoid snoring but also to maintain overall health and well-being. When the body is dehydrated, secretions in the nose and soft palate becomes stickier. This can obstruct the proper flow of air and cause snoring. For men, it is recommended to consume at least 3-4 litres of fluid every day, while women must consume 2-3 litres of fluids daily.
Smoking and Alcohol
Researchers believe that snoring in smokers can occur because of oedema and upper airway inflammation. While it takes time to show the effects but quitting smoking can significantly lessen the chances of snoring. Alcohol is another substance that relaxes the muscles around the airway, increasing the likelihood to snore among drinkers. Therefore, it is often recommended not to indulge in drinking in the hours leading to bedtime.
The tips mentioned above can bring positive results if tried daily. It is important to try them all to find the ideal remedy that helps.
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Do your children wake up late every day? Then, you should be happy as it is a good sign that your child is sleeping well. But you have to worry when the child fails to wake up even after several alarms and you literally have to drag your child out of the bed. There are many children who fail to get sound sleep at night and feel lethargic and are unable to focus on studies during day time.
Is your child cranky? Is your kid unable to concentrate on studies or do their daily chores with ease? Then, he/she must encounter sleep problems. Yes, you have heard right! Many children become night owls, and that takes a toll on their overall well-being. Sleep is vital for young children. Early in life, one experiences tremendous development that impacts the brain, body, emotions, and behaviour and sets the stage for their growth through childhood and adolescence.
Having a sound sleep at night can help children lead healthy lives. Thus, from babies to school-aged kids and teenagers, parents might be keen to know many hours of sleep is essential for their child.
New-borns' need to get around 14 hours of sleep, infants need around 15 hours of sleep, toddlers need approximately 14 hours of sleep, pre-school children need around 10-13 hours of sleep while school-going children of 6-13 age need around 9 hours of sleep.
Here are a few foolproof tricks to help your child get sound sleep at night:
* Allow your child to get at least 10 to 11 hours of sleep every day without fail. If your child has a habit of sleeping late then make bedtime earlier half-an-hour as doing so will help your child wake up on time, and he/she will not have to miss online classes.
* Try to maintain the same schedule and your child will be able to sleep peacefully and complete his/her sleep properly. Create a consistent bedtime routine to calm down the child and make him/her sleep on an immediate basis.
* You will have to limit your child's exposure to electronic gadgets at least 1 hour before sleeping. Do not allow your child to play games on the mobile or watch television before hitting the sack as doing so can snatch away the child's sleep.
* Avoid caffeine and sugary drinks, particularly in the second half of the day as it hampers good sleep. Don't let your child drink a lot of water before sleeping as he/she will have to make continuous trips to the loo and the sleep will be disturbed.
* Maintain good lighting and temperature in the kid's room. Don't fill up the child's bed with toys and heavy blankets that will suffocate the child and make him/her uncomfortable. Use a good pillow and mattress that will support your child's back and neck. Improper mattress and pillow can lead to back and neck pain.
If your child has any sleep problems such as loud or heavy breathing, snoring, and even waking up after regular intervals then you need to consult the doctor. Make sure your child gets enough sleep on a regular basis so that he/she can stay healthy and hearty.
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Hyderabad, May 16 (IANS) Telangana is in a better position compared to other states when it comes to the availability of oxygen and medicines, state Industry Minister K.T. Rama Rao said on Sunday.He claimed that the state government is ensuring a continuous supply of oxygen to avoid any deaths due to the oxygen crisis.The minister was talking to reporters after receiving 200 oxygen concentrators donated by leading renewable energy firm Greenko.A special flight from China carrying the concentrators landed at the Rajiv Gandhi International Airport.KTR, as the minister is popularly known, said that the state government is taking all the steps to combat the Covid pandemic.He also claimed that irrespective of political affiliations, public representatives are working as a team to combat the pandemic.Noting that Hyderabad has been providing Covid treatment to the patients coming from neighbouring states, KTR thanked the Centre for increasing the supply of oxygen, Remdesivir injections, and also vaccines to the state. He said this would help treat the patients on time."Under the leadership of CM KCR, the government is working with complete coordination with the medical institutions. The public representatives and officials are on the ground to take stock of the situation and are acting swiftly during an emergency," KTR said.KTR appreciated Greenko Group for coming forward to donate 1,000 oxygen concentrators to various states in India. In its first phase, the firm on Sunday handed over 200 oxygen concentrators to Telangana.He thanked Greenko Group MD and CEO Anil Chalamasetty for helping the state government during these pandemic timesThe minister also thanked the management of Indigo Airlines for facilitating the transport of these oxygen concentrators from China.Noting that various corporate organisations are coming forward to help the state during the pandemic, he appealed to the other corporate firms to come and join hands in combating the covid virus.Chief Secretary Somesh Kumar said that with the arrival of 200 oxygen concentrators, an additional 2 tonnes of oxygen will be available now.--IANSms/vd
Gorakhpur (Uttar Pradesh), April 27 (IANS) As Covid patients across the state gasp for oxygen, an 82-year-old woman from Gorakhpur has managed to bring up her oxygen levels by lying in a prone position.She has recovered from Covid without an oxygen cylinder and is setting an example for others.Vidya Srivastava from Alinagar in Gorakhpur, tested positive for Corona earlier this month.Her elder son, Hari Mohan Srivastava, said, "My mother tested positive and we kept her in home isolation. One day her oxygen levels dipped to 79 and everyone in the family was worried. However, we did not give up and made her lie down in the prone position with stomach down towards bed. Gradually, the situation improved and the oxygen level rose to 94 within four days."Hari Mohan spent four days in his mother's room and monitored her oxygen levels regularly. She was not given an oxygen cylinder."The entire family then tested positive but we did not lose hope and tried to keep each other in a positive frame of mind. We took precautions and medicines after taking advice from the doctor. Now, finally the entire family has recovered from the deadly virus," he said.Hari Mohan also said, "The treatment of my mother was also my responsibility while protecting other members from infection due to corona virus. Although everyone was scared of the outcome given the deadly second wave we have been seeing everywhere, the doctor gave us courage. Treatment was done with suggestion and good food and positive thinking and now all is well."--IANSamita/in
Sleep is an important part of our daily routine life we spend about one-third of our lives sleeping. Quality sleep and getting enough of it at the right times is as essential to survival as food and water, says Sibasish Dey, Head, Medical Affairs, Asia and Latin America, ResMed.
Writes the sleep expert:
Globally, studies have shown that sleep along with other benefits, helps in improving our learning and problem-solving skills. Whereas sleep deficiency on the other hand alters the neuro-cognitive process, and we may experience symptoms such as irritability, poor decision making, low problem-solving skills, depression, loss of memory, among others. Thus, this world sleep awareness month, let's take a pledge to relook at our sleep schedules, maintain a healthy circadian rhythm and also increase conversations around the need for a healthy sleep hygiene as we cannot achieve optimal health without taking care of our sleep.
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Why are we sleep deprived?
Barriers to a good sleep cycle may include a hectic lifestyle, long erratic working hours, and sleep disorders. Also, habits such as too much screen time, lack of physical activity, consumption of caffeine before bedtime and low exposure to sunlight may disrupt our sleep cycle. Underlying, sleep disorders are also causative of poor sleep. Insomnia is a widely known disorder, but obstructive sleep apnea (OSA), which is a form of sleep disordered breathing is also a common sleep disorder. OSA is caused due to momentary stopping of breath due to muscle relaxation of neck muscles while sleeping and can lead to repeated micro-awakening during sleep -- thus disrupting sleep. Statistics have shown that around 28 million people suffer from sleep apnea in India, 80 per cent of whom are undiagnosed.
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What are the consequences of a disordered sleep cycle?
The cumulative effects of a long period of sleep loss and sleep disorders have been linked to deleterious health consequences, including an impact on our cognitive functions, cardio-metabolic diseases, obesity, impaired immunity, etc. OSA impairs glucose metabolism and promotes weight gain, which puts us at the risk of type 2 diabetes mellitus. Individuals with OSA are at a higher risk of stroke and irregular heart beats. Hence, quite often OSA management goes hand-in-hand along with cardio-vascular medications in individuals who have had a history of cardiac disease.
Few studies have also linked impaired sleep with the risk of cancer. A research at Stanford university has confirmed that sleep deprivation alters the balance of two hormones, cortisol, and melatonin. Cortisol helps in the regulation of immune system activity whereas melatonin helps to fight tumour growth and promote DNA repair, leading to cancer protective effects. Sleep disorders have also been linked road traffic accidents and major industrial accidents globally.
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How can we sleep better?
It is important to be in sync with our body's natural sleep -- wake cycle. We must set aside 8 hours for regular sleep and try to sleep and wake up at the same time every day. Exercise, exposure to sunlight are important to get good sleep. Pre-sleep activities such taking a warm bath and meditation also helps us sleep well.
In case of symptoms such as morning headaches, excessive daytime sleepiness, snoring, breathing pauses during sleep, unexplained fatigue, it is important to seek help of a sleep specialist. With the advent of digital technologies, sleep diagnosis is easily accessible in our bedrooms. One such test is OneSleepTest, which is one of its kind, safe, accurate, simple, and comprehensive home sleep test-kit being distributed by ResMed in India. Battling sleep issues with easy remedies and treatments is the first step we can take to manage the global problem of sleep deficiency. Sleep therapies can help in bringing us closer to living life to the fullest. (Siddhi Jain )
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Tokyo - People who experience high blood pressure while sleeping are more likely to experience future cardiovascular disease especially heart failure, even when their daytime blood pressure is within normal ranges, warn researchers.
"Nighttime blood pressure is increasingly being recognized as a predictor of cardiovascular risk," said study lead author Kazuomi Kario from Jichi Medical University in Japan.
This study, published in the journal Circulation, provides in-depth information about the cardiovascular risk associated with high nighttime blood pressure.
For the findings, the research team rolled 6,359 patients from across Japan between 2009 and 2017 and measured daytime and nighttime levels using an at-home, wearable, ambulatory monitor.
Blood pressure was measured during daily activities and sleep for at least 24 hours at a time, and device data were periodically downloaded at a health care clinic.
Almost half of the study participants were male, and more than half were over the age of 65 years.
The patients all had at least one cardiovascular risk factor, and three-quarters of them were taking blood pressure medications, and none had symptomatic cardiovascular disease when the study began.
The study participants were instructed to rest or sleep during nighttime hours and maintain their usual daytime activities.
Their daily activities and sleep and wake times were self-reported in a diary. Almost every participant recorded 20 daytime and seven nighttime automated blood pressure measurements.
To determine nighttime measurements, patients self-reported the time they fell asleep and woke up. All other readings were defined as daytime.
Follow-up occurred annually via phone or clinic visit, with total follow up ranging from two to seven years.
Researchers analyzed the rates of cardiovascular disease events, including heart attacks, strokes, heart failure and death, among the participants.
Study participants experienced a total of 306 cardiovascular events, including 119 strokes, 99 diagnoses of coronary artery disease and 88 diagnoses of heart failure.
The analysis showed increased levels during sleep -- a systolic blood pressure measuring 20 mmHg above a person's daytime systolic reading -- was significantly associated with the risk of atherosclerotic cardiovascular disease and heart failure.
The participants who had an abnormal circadian pattern, which is when sleep blood pressure exceeds daytime readings, were at particular risk of developing heart failure and had a greater risk of experiencing any cardiovascular disease events.
"Results indicate that nighttime systolic blood pressure was a significant, independent risk factor for cardiovascular events," said Kario. (IANS)