{"id":3042,"date":"2018-11-08T17:41:43","date_gmt":"2018-11-08T17:41:43","guid":{"rendered":"https:\/\/pdxent.com\/?p=3042"},"modified":"2018-11-08T19:26:31","modified_gmt":"2018-11-08T19:26:31","slug":"the-abcs-for-getting-more-zzzs","status":"publish","type":"post","link":"https:\/\/pdxent.com\/the-abcs-for-getting-more-zzzs\/","title":{"rendered":"The ABCs for Getting More ZZZs"},"content":{"rendered":"<p><script type=\"application\/ld+json\">\n{\n  \"@context\" : \"http:\/\/schema.org\",\n  \"@type\" : \"Article\",\n  \"mainEntityOfPage\": {\n         \"@type\": \"WebPage\",\n         \"@id\": \"https:\/\/pdxent.com\/the-abcs-for-getting-more-zzzs\/\"\n},\n  \"name\" : \"The ABCs for Getting More ZZZs\",\n  \"author\" : {\n    \"@type\" : \"Organization\",\n    \"name\" : \"PDX ENT \"\n  },\n  \"datePublished\" : \"2018-11-08\",\/\/ Date format is yyyy-mm-dd\n  \"dateModified\" : \"2018-11-08\",\/\/ Date format is yyyy-mm-dd\n  \"image\": { \n\"@type\": \"ImageObject\", \n\"url\": \"https:\/\/pdxent.com\/wp-content\/uploads\/2018\/11\/person-sleeping.jpg\", \n\"width\": 696, \n\"height\": 100 \n},\n  \"articleSection\" : \"Snoring may seem like nothing, but it is can affect personal relationships and job performance. Finding the right treatment is key.\",\n  \"articleBody\" : \"Snoring may seem like no big deal, but it can affect personal relationships and job performance. Even worse, snoring is often a sign of a sleep disorder called obstructive sleep apnea.\",\n  \"url\" : \"https:\/\/pdxent.com\/the-abcs-for-getting-more-zzzs\/\",\n  \"headline\" : \"The ABCs for Getting More ZZZs\",\n  \"publisher\" : {\n    \"@type\" : \"Organization\",\n    \"name\" : \"PDX ENT \",\n    \"logo\": { \n\"@type\": \"ImageObject\", \n\"url\": \"https:\/\/pdxent.com\/wp-content\/uploads\/2018\/07\/PDXENT_logo.png\", \n\"width\": 100, \n\"height\": 60 \n}\n  }\n}\n<\/script><br \/>\nIf your sleeping partner has threatened to file a noise ordinance with the City of Portland for excessive <strong>snoring<\/strong>, you should find some comfort in the fact that you won\u2019t be the only one charged with this pretend-citation. Nearly half of all Rose City residents resemble lumberjacks when they crawl beneath the sheets, sawing wood while their loved ones toss and turn, unable to get a good night\u2019s sleep.<\/p>\n<h2>The Statistics Behind Snoring<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" title=\"Woman snoring on the couch\" src=\"https:\/\/pdxent.com\/wp-content\/uploads\/2018\/11\/person-sleeping.jpg\" alt=\"Woman snoring on the couch \" width=\"224\" height=\"336\" class=\"alignright wp-image-3043\" srcset=\"https:\/\/pdxent.com\/wp-content\/uploads\/2018\/11\/person-sleeping.jpg 3414w, https:\/\/pdxent.com\/wp-content\/uploads\/2018\/11\/person-sleeping-512x768.jpg 512w, https:\/\/pdxent.com\/wp-content\/uploads\/2018\/11\/person-sleeping-768x1152.jpg 768w, https:\/\/pdxent.com\/wp-content\/uploads\/2018\/11\/person-sleeping-1366x2048.jpg 1366w\" sizes=\"(max-width: 224px) 100vw, 224px\" \/><\/p>\n<p><span><a href=\"https:\/\/pdxent.com\/ent\/sleep\/snoring\/\" title=\"Snoring | PDX ENT\">Snoring<\/a><\/span> is a widespread condition that affects about 45 percent of the U.S. population. Anybody can snore, but those most likely to do so share a few common traits. They are typically:<\/p>\n<ul>\n<li>Male<\/li>\n<li>Overweight<\/li>\n<li>40 or older<\/li>\n<li>Smokers<\/li>\n<\/ul>\n<p>Snoring may seem like no big deal, but it is \u2013 even if you\u2019re not the one who is actually doing the snoring. It robs you and your bed partner of quality sleep, leading to daytime fatigue, irritability, confusion, lack of concentration, and memory problems. It can affect personal relationships and job performance. Even worse, snoring is often a sign of a sleep disorder called obstructive sleep apnea. This is a serious medical condition that increases the risk of heart disease, stroke, high blood pressure, and diabetes.<\/p>\n<p>Finding a treatment solution won\u2019t only reduce the odds of your partner running off to Mexico. It may even save your life.<\/p>\n<h1>Snoring Treatments<\/h1>\n<p>If you\u2019re a habitual snorer, it\u2019s a good idea to talk to your Portland ear, nose, and throat doctor. They may order a sleep study in order to diagnose or rule out a serious disorder such as sleep apnea.<\/p>\n<p>Depending on the severity of your snoring, you may benefit from simple at-home remedies or may require <span><a href=\"https:\/\/pdxent.com\" title=\"Somnoplasty | PDX ENT\">surgery<\/a><\/span>. The following solutions are natural remedies or lifestyle modifications.<\/p>\n<ul>\n<li><strong>Change your sleep position<\/strong>. Snoring occurs when the tongue and throat tissues collapse during sleep, blocking the airway. This is most likely when you\u2019re sleeping in the wrong <span><a href=\"https:\/\/www.sleep.org\/articles\/best-sleep-position\/\" target=\"_blank\" rel=\"noopener\" title=\"Best Sleep Position | sleep.org\">position<\/a><\/span>, such as on your back; try sleeping on your side instead. Elevating the head of the bed a few inches or propping yourself up with pillows is often helpful, as well.<\/li>\n<li><strong>Lose weight<\/strong>. A majority of chronic snorers are overweight or obese. Excess fat around the neck causes the airway to narrow and increases the likelihood you will snore. Losing just 10 percent of your overall body weight can make a big difference.<\/li>\n<li><strong>Limit alcohol consumption before bedtime<\/strong>. A beer or glass of wine after work is okay, but end your drinking early in the evening, and stick to just one. Alcohol acts as a muscle relaxer, allowing tissue and muscles in the back of the throat to sag, blocking your airways and causing you to snore.<\/li>\n<li><strong>Quit smoking<\/strong>. Smoking is <span><a href=\"https:\/\/www.cdc.gov\/tobacco\/data_statistics\/fact_sheets\/health_effects\/effects_cig_smoking\/index.htm\" target=\"_blank\" rel=\"noopener\" title=\"effects of ciggarette smoking | cdc.gov\">hazardous<\/a><\/span> to your health in many other ways; it can also contribute to snoring. Tobacco smoke irritates the membranes lining the nose and throat, causing airway blockages and an increased risk of snoring.<\/li>\n<li><strong>Stick to a regular sleep routine<\/strong>. Maintain a regular sleep schedule when possible, aiming for the same bedtime every night \u2013 even on weekends. An odd schedule may result in too little sleep, leading to excess tiredness the next day. Sleeping harder the following night causes overly relaxed muscles and snoring. It\u2019s a vicious cycle you\u2019ll want to break.<\/li>\n<li><strong>Keep your nasal passages open<\/strong>. A stuffy nose prevents air from moving freely, leading to snoring. To prevent this, take a hot shower before bedtime or rinse your nasal passages with a saline solution or Neti pot. Over-the-counter nasal strips can help you breathe more easily at night.<\/li>\n<li><strong>Stay hydrated<\/strong>. Drink lots of fluids to keep your throat and palate moist.<\/li>\n<li><strong>Use a humidifier<\/strong>. This isn\u2019t as big a deal in Portland, but if you live in a dry climate, the membranes in your nose and throat can become irritated. Try using a humidifier to moisten the air and keep your passages lubricated.<\/li>\n<\/ul>\n<p>Your <span><a href=\"https:\/\/pdxent.com\/our-practice\/physicians\/\" title=\"PDXENT | Physicians\">Portland ENT specialist<\/a><\/span> can give you more tips on treating snoring. Give them a call today!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If your sleeping partner has threatened to file a noise ordinance with the City of Portland for excessive snoring, you should find some comfort in the fact that you won\u2019t be the only one charged with this pretend-citation. Nearly half of all Rose City residents resemble lumberjacks when they crawl beneath the sheets, sawing wood&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"503-222-3638 Portland | Snoring may seem like nothing, but it is can affect personal relationships and job performance. Finding the right treatment is key.","_seopress_robots_index":"","schema":"","placeID":"","no_match":false,"name":"","company":"","review":"","address":"","city":"","state":"","zip":"","lat":"","lng":"","phone1":"","phone2":"","fax":"","mon1":"","mon2":"","tue1":"","tue2":"","wed1":"","wed2":"","thu1":"","thu2":"","fri1":"","fri2":"","sat1":"","sat2":"","sun1":"","sun2":"","hours-note":"","locid":"","rating":""},"categories":[24],"tags":[],"_links":{"self":[{"href":"https:\/\/pdxent.com\/wp-json\/wp\/v2\/posts\/3042"}],"collection":[{"href":"https:\/\/pdxent.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pdxent.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pdxent.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pdxent.com\/wp-json\/wp\/v2\/comments?post=3042"}],"version-history":[{"count":0,"href":"https:\/\/pdxent.com\/wp-json\/wp\/v2\/posts\/3042\/revisions"}],"wp:attachment":[{"href":"https:\/\/pdxent.com\/wp-json\/wp\/v2\/media?parent=3042"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pdxent.com\/wp-json\/wp\/v2\/categories?post=3042"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pdxent.com\/wp-json\/wp\/v2\/tags?post=3042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}