Snoring is one of the bad habits, both affecting health and affecting the sleep of those around. Below, Trendbbq.com will share some how to stop snoring and get a good night’s sleep.
Table of Contents,
1. What is snoring?
Snoring is making noises of breathing louder than usual during sleep without the patient knowing it. Snoring can wake people sleeping in the same bed or room. Snoring can lead to poor sleep at night and excessive daytime sleepiness.
The soft tissues in the nose and throat vibrate when breathing, and when these muscles are relaxed, they can vibrate, creating the sound of snoring. Sometimes, snoring is caused by breathing problems such as obstructive sleep apnea. Apnea is a condition in which breathing stops during sleep due to a closed throat or airway.
In addition, risk factors for snoring include: being over 50 years old, being male, being obese, especially if you have fat around your neck or belly. People who drink alcohol or use sedatives, long-term nasal congestion, family history of snoring are also at risk of this disease.
Snoring can be treated in a variety of ways, with the goal being to keep the airways open so that snoring does not occur during sleep.
2. What causes snoring
When the flow of air is inhaled through the nose and mouth, it causes snoring. This can be caused by the following factors:
- Nasal congestion due to sinusitis, allergic rhinitis or deformities in the nose
- Problems with the muscles of the throat and tongue: They are inactive or slack and put pressure on the airways
- Being overweight or obese can make throat tissue less flexible and cause snoring
- Children with tonsillitis, VA or large throat lymph nodes also cause snoring
- Lack of sleep makes you mentally tired
- A long, soft throat ring or uvula can block the airways from the nose to the throat and cause snoring while sleeping.
3. Effects of snoring
Snoring is not only affecting the people around by snoring, but it also adversely affects the health of the snorer himself.
- Snoring increases the risk of cardiovascular disorders
- Congested airways can cause respiratory arrest lasting up to 10 seconds
- Snoring disrupts breathing and causes awakening during sleep
- Causing insomnia, not sleeping well due to frequent pauses in breathing
- Prolonged apnea can lead to high blood pressure
- Causes chronic headaches
- Decreased oxygen supply in the blood
4. 10 ways to help you stop snoring
Snoring not only affects your health but also affects those around you, so it should be overcome as soon as possible.
Here are 10 ways to stop snoring you can apply immediately to minimize this situation:
Side sleeping – How do you stop snoring quickly?
Up to 60% of people sleep on their back and think this position is good. However, lying on your back is not the best position for sleeping. Because when you lie on your back, the tongue and nasopharynx can collapse to the back of the throat wall, causing vibrations and snoring while sleeping.
Sleeping on your side is thought to be the best way to stop snoring. In addition, you can use thick pillows or put pillows behind your back when lying down to limit snoring.
Losing weight – How to stop snoring naturally
Obesity is one of the causes of snoring. Too much weight makes the airways narrow, so obese people will easily have difficulty breathing. Therefore, losing weight is also one of the ways to help stop snoring.
However, being too thin is not good, so you should maintain a moderate weight to help ensure the best health.
Limit or avoid alcohol
Alcohol and sedatives can help you fall asleep easily, but they are not good for your health and can make you snore because these substances stimulate the muscles at the back of the throat that make sleep sounds.
If you drink alcohol or sedatives, take them at least 2 hours before bed to stop snoring.
High pillow when sleeping
High pillows can support the head and help overcome snoring. However, you need to choose the right height or it will easily cause neck pain.
In addition, the substances in the pillow can make you allergic and make snoring sounds when you sleep or the dust particles or pet hair on the pillow can stimulate the respiratory system, so it is necessary to wash the pillow regularly and change the pillow. Every 6 months to make sure the pillow is always clean.
Pay attention to sleep time
Sleep is very important for health, helping the body recover after a hard day’s work and creating an excited spirit to welcome a new day after waking up. You should make sure to sleep for 8 hours a day and practice the habit of going to bed and waking up at the same time. The body works in moderation to help you stop snoring.
Quit smoking – Way to stop snoring aids
Smoking is not good for health, can cause heart disease, lung disease and cancer. In addition, the drug can also cause snoring because it reduces the body’s ability to use oxygen leading to airway obstruction. Therefore, it is important to quit smoking as soon as possible.
Clear airways
Obesity is one of the causes of snoring. Excess weight causes the airways to narrow, making it difficult for obese people to breathe. Therefore, losing weight is also one of the ways to help reduce snoring.
Do exercise
Exercise to strengthen muscles, improve heart rate and blood circulation. Daily exercise can also help regulate sleep patterns. Therefore, exercise at least 30 minutes a day to reduce snoring.
Your dinner
Make sure you eat at least 2 hours before going to bed. This will ensure that the digestive system rests so that you can have a restful sleep.
Drink a lot of water
Dehydration can make the secretions in your nose and throat softer and more sticky, causing crickets to snore. So, make sure to drink enough 2 liters of water a day to stop snoring.
5. How to wake up a snorer safely?
To help the patient wake up safely, it is best for family members to pat and gently shake the patient to wake up. Note that the patient should not wake up suddenly because it will cause some bad symptoms such as agitation, heart palpitations. In case the patient sleeps too deeply, the family member should tilt the patient’s body to the right or left, this helps the airway not to be obstructed.
All of the above measures can be applied to both men and women.
6. How to live with a snorer?
If the patient is determined not to have surgery because they are afraid of surgery (this is a common mentality) or do not have the conditions for surgery, in the end, what we can do is to check:
- Lifestyle, eating
- What is the weight?
- Do you use stimulants, alcohol or not?
- Are you overworked, stressed or not?
- Sleeping position is correct (note to lie on the right or left side)
All of this combined and if all else fails, it may be necessary to let your husband or wife sleep in another room; The room of the snorer must be soundproofed. If not, the only thing we can do to live peacefully with a snorer is to “plug cotton in the ear.”
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