Content

• Steps

A snoring, a husky, not soothing sound emanating when breathing is obstructed during sleep, it's understandably terrible! Not only can it disrupt other people's sleep, but snoring also makes you sleepy and tired during the day. You may also experience distraction, high blood pressure, sore throat, and chest tightness. Snoring can have many causes, including anatomical and structural abnormalities, alcohol consumption, obesity, allergies, upper respiratory tract infections (URIs), and obstructive apnea (OSA). While some serious snoring conditions (such as sleep apnea) may require medical intervention, mild cases can be treated by modifying sleep patterns and strategies, and making some changes. lifestyle changes.

Steps

Method 1 of 3: Changing Sleep Habits

1. 

   
   
   There is a certain time of sleep. For some people, snoring is caused by irregular sleeping hours or changing frequently. Working long hours before going to bed, skipping a night without sleep, and not getting enough sleep for a long time can make the body extremely tired. When there is a chance to sleep, the body will "fall down", the sleep will be long and tired. During that stressful sleep, the muscles in the back of the throat relax more than usual, making it more likely to snore.
   • To avoid this, try to get enough sleep, starting at the same time every night. Although everyone's sleep needs are different, most adults need 7 to 9 hours of sleep for best. Children and teens often need more sleep.
   • Wait until bedtime. Napping is a great way to “recharge” when you have a regular sleep schedule, but it can be counterproductive when trying to change your sleep habits. Don't take naps during the day if you want to sleep at the right time.

2. 

   
   
   Avoid stimuli before bedtime. Only use your bed to sleep and "love". Don't watch TV or check the phone. Turn off electronics and dim the light on the phone or computer about an hour before bedtime. The doctor notes that our eyes are sensitive to blue light emitted by electronic screens.
   • Avoid stimulants after noon. Depending on your body size, your intake of stimulants and your overall health, the effects of caffeine may remain in your body for up to 5 -10 hours after ingestion. Avoid coffee, caffeinated teas, and soda water.
   • Avoid eating three hours before bedtime.
   • Avoid drinking alcohol. Alcohol is a weakening agent, which means it reduces body activity. While it can help you fall asleep, alcohol also reduces metabolism and interferes with the brain during sleep. You can wake up several times during the night if you drink alcohol before bed.
   • Avoid strenuous exercise for one to two hours before bed. Doctors recommend avoiding intense cardio exercises a few hours before bedtime as it can disturb your day and night circadian rhythms and make your sleep less restful. This way, stretching exercises or gentle movements like a walk at night will probably help prepare you for sleep.

3. 

   
   
   Practice breathing techniques before bed. This can help you relax and trigger a good and functional night's sleep even when you're not in bed. Here are two exercises you can try:
   • Deep breath Place your hands on your stomach, just below the ribs (palms face down). The fingers of the hands were touching. Take a long, slow, and deep breath by puffing up your stomach. This action ensures that you are breathing with your diaphragm, not your rib cage. Using the diaphragm can draw more air into the lungs than using the ribs. When inhaled, the abdomen bulges out, the fingers on the abdomen must be separated from each other. Exhale and then repeat.Do this every time you take a short breath or whenever possible. At first you may feel a little dizzy from taking in more oxygen than usual!
   • Breathe humming When you exhale, let out a hum. This helps to strengthen the diaphragm. Do this every time you take a short breath or whenever possible.

4. 

   Create a conducive environment for sleep. Keep the room dark at night. Sleep experts note that our circadian rhythms are affected by light and darkness. This means that many people find it difficult to fall asleep while the lights are still on at night, which is common in the summer due to the timing (clock setting increases by 1 hour in summer in some countries. temperate zone). Pull down the curtains and blinds. Turn off overhead lights. Consider using thick curtains that block out light. If a lot of light is still entering the room, you might consider wearing a sleeping mask.
   • Regulate room temperature and body temperature. Since your body temperature drops while you sleep, you can trick your body into thinking it's time to sleep by causing the temperature to drop. If it is cold, you should take a hot shower so that when it is finished, your body will feel the temperature drop. If it is hot, let the room temperature heat up and then turn on the air conditioner.
   • If you live in a dry climate, you may need to sleep with a humidifier. Sensitive throat sometimes gets irritated from breathing dry air all night.
   • Turn on white sound. You can listen to some soft music or turn on the fan to create background sound.

5. 

   Remove irritants from the bedroom air. The mucous membranes of the throat and soft palate, the tissues behind the palate can be irritated by inhaling dust, pollen, animal hair and airborne droplets - especially if you are allergic to those. . This irritation easily leads to swelling of the pharyngeal mucosa, narrowing of the airways and increased snoring. Luckily, getting rid of irritants is often quite simple - keep your bedroom and bed as clean as possible. Here are a few things to keep in mind:
   • Wash bedding and pillowcases every week. If you have a pollen allergy, you should dry your bedding in a dryer, not dry it, or at least dry it indoors, where there is less pollen.
   • Change pillows every 6 months.
   • Regularly vacuum the room and clean surfaces (including ceiling mounted objects).
   • Do not put animals in bed.

6. 

   Lie on your side while sleeping. In adults, snoring often occurs when the soft palate and palate collapse during sleep, limiting the flow of air into the lungs and causing characteristic "wheezing" snoring sounds with each breath. When lying on your back, the posture of the head and neck will make the soft palate easier to fall down on the tongue and throat. To start fighting snoring, try sleeping on your side. This simple change is sometimes enough to significantly improve snoring.
   • While sleeping on your stomach may also help reduce snoring, this sleeping position is often not recommended as it can lead to neck and lower back pain.

7. 

   The knee is a bit higher. Sometimes it is easy to stop snoring by simply buying a larger pillow. Pillows a few centimeters taller during sleep can reposition the tongue and jaw, open the airways and reduce snoring. Try using more than one pillow, buy a thicker pillow, or just fold your existing pillow in half to raise your head a little to avoid snoring.
   • The raised head will help open the airways.

8. 

   Clear the nasal passages before going to bed. If your sinuses become blocked during sleep, your body can rely entirely on breathing through the mouth during sleep (this increases the likelihood of snoring). To prevent this, try to make a habit of clearing your sinuses before going to bed. The easiest way is to take a hot shower a few minutes before going to bed. Hot water and warm and humid air will stimulate your sinuses to open. Other items that may be needed are a nasal wash and other decongestants, a nasal bandage, and a decongestant.
   • Buy a sterile saline solution from a pharmacy or make a saline solution. Add ½ teaspoon of salt to a cup of warm water. Do not mix too salty because it can burn the nasal mucosa. Before going to bed, tilt your head left and right as you pump all sinuses through your nose using a saline bottle. If you use a homemade solution, you can cover one side of your nose, inhale it with a teaspoon, and then work on the other side. Or you can use a nasal wash, pour the solution into one nostril and run it out the other. Watch out for your sinuses to open up and make them easier to breathe. The excess fluid will flow down the throat and also help clear the sinus throat.

9. 

   Prevent sleep apnea. Often times, snoring is a nuisance, but not a serious danger. In some cases, however, snoring can be a sign of an underlying, life-threatening condition called sleep apnea. People who are obese are at an increased risk of sleep apnea. This is a condition in which the airways are blocked during sleep that prevents the body from getting enough air. When this happens, sleep is often interrupted, extremely tired and loud snoring occurs. Sleep apnea can significantly increase your risk of stroke, heart attack, and other serious illnesses, so one thing very It is important to see your doctor if you have the following symptoms of sleep apnea:
   • Snore loudly while sleeping
   • Waking up from a feeling of choking
   • Extremely tired after a night of sleep
   • Sleep is not quiet
   • Morning headache
   • Narcolepsy (falling asleep at unusual times)
   • Vitality, decreased desire, mood changes
   advertisement

Method 2 of 3: Lifestyle Changes

1. 

   Weight loss. Like any other health problem, being overweight can make sleep worse. Snoring is linked to obesity. People who are overweight or obese (especially men) often have larger throat and neck tissues and poor muscle tone, leading to narrower airways (and heavy snoring) during sleep. Worse yet, obesity is also a contributing factor to serious sleep disorders like sleep apnea. To eliminate these harmful effects, make an effort to lose weight with your diet and exercise. Usually your general practitioner can recommend diet and exercise to help you lose weight, or may even refer a professional for more help. Here are a few helpful tips to follow:
   • Increase the amount of fiber in your diet. Fiber helps the bowels regulate more and makes you feel "full" for longer. In other words, fiber can help reduce your food intake because you don't feel hungry very often. Good sources of fiber are brown rice, barley, corn, rye, bulgur, kasha (buckwheat) and oats.
   • Eat more vegetables and fruits. Add a variety of leafy vegetables like rainbow kale, collard greens, spinach, lettuce, beetroot to your menu. These vegetables are rich in fiber, vitamins, minerals and are low in calories. Fruits are also great sources of vitamins, minerals, antioxidants, and other nutrients and are great snacks.
   • Limit the amount of fat or red meat in your diet. Increase the amount of fish and poultry skin removed.
   • Avoid “white” foods like white bread and white rice. These foods have been processed and their nutritional value has been lost significantly. In general, you should try to avoid processed or packaged foods, as well as most “fast foods”. Such foods are often high in sugar, salt and fat - added to add flavor.

2. 

   Exercise more. There is evidence that proper daily exercise can help control snoring more easily. Obviously physical exercise can help you lose weight and get slimmer, make throat tissue less enlarged, reduce your chances of snoring, and your risk of sleep apnea. What's more, by improving overall muscle tone, exercise can also help your throat stay in proper shape while you sleep. When the palate is soft and the palate does not fall to the tongue, the likelihood of snoring is also significantly reduced.
   • Each person's practice needs are different.However, the Center for Disease Control (CDC) recommends that adults spend at least two and a half hours a week doing moderate-intensity exercise (like brisk walking), plus two days of exercise. stretching. If exercising with higher intensity, the time may shorten.

3. 

   Stay hydrated. When the body becomes dehydrated, the secretions in the nose and throat naturally become thicker and sticky. In some cases, it can become obstructions to the airways and increase snoring. Drink plenty of water (8 to 10 8 ounces of water per day). Staying hydrated can help keep the tissues in your mouth and nose moist and help control difficulty breathing.
   • Each person's water needs can vary widely, depending on gender, size and activity level. In general, you may know that you are drinking enough if you rarely feel thirsty, have no color or light yellow color.
   • If adding water to your diet is difficult, try drinking a glass of water at each meal and in between. Also, if you do exercise, be sure to drink water before, during, and after your workout.

4. 

   Avoid dependence on sleeping pills. Any medicine or chemical that helps you sleep is potentially addictive when taken regularly. Even short-term use can cause more snoring. The chemicals that help you sleep also relax the muscles, including the throat muscles. This causes the soft palate to fall behind the tongue during sleep, leading to snoring.
   • Note that alcohol, like sleeping pills, has a calming effect on the nervous system, causing the airways to collapse during sleep.

5. 

   Treat a stuffy or blocked nose. Make sure your nasal passages are clear so you can breathe through your nose instead of your mouth while you sleep. Allergies or a septum dislocation can restrict the airflow through the nose, so it's important to manage these conditions. If you have allergies, you can try an antihistamine or nasal spray as advised by your doctor. In the event of a structural defect such as a septum deviation, surgery may be needed to resolve the problem.
   • Do not take oral or decongestant sprays for more than 3 days in one batch. The use of decongestants can be counterproductive, and in fact worsen congestion, making you dependent on them. Ask your doctor about prescription steroid sprays if your stuffy nose doesn't improve.

6. 

   Avoid smoking. In addition to many other documented health problems, smoking also increases the likelihood of snoring. Although the cause-and-effect relationship is not fully explained, it is believed that smoke-induced irritation can lead to inflammation, narrowing the airways during sleep. Additionally, if a person is on rapid nicotine withdrawal, their sleep can be disrupted, increasing the risk of airway obstruction.
   • Note that exposure to secondhand smoke also has the same snoring effects as smoking.
   advertisement

Method 3 of 3: Performing Anti-Snoring Exercises

1. 

   Stick out your tongue. It may sound unbelievable, but there is evidence that practicing exercises to strengthen the mouth and throat can reduce your ability to snore. As these muscles get stronger, they are less likely to collapse during sleep and obstruct airways. Here are two tongue exercises to try:
   • Stick your tongue out as far as possible. Slowly move to the sides, touching the corners of the mouth. Raise your tongue above the palate, but don't bend your tongue. Do this for about 15 seconds. Repeat for a few minutes and several times a day.
   • Place the tip of the tongue behind the upper incisors. Slide your tongue back. Do this for 3 minutes a day.

2. 

   Try a "chew" exercise for your jaw. Another exercise you can practice to combat snoring is to strengthen your jaw muscles. There are many methods, but the fundamentals are the same - simulation of chewing without food. Please follow these steps:
   • Open your mouth as big as possible (like biting a big apple) and hold it for 10 seconds.
   • Close your mouth and rest for a few seconds before repeating the movement.
   • Repeat for at least a few minutes and several times a day.

3. 

   Try throat exercises. Strengthening the throat muscles can help keep the soft palate from falling behind the tongue. An easy throat exercise is to read out loud and clear each vowel, repeated about 30 times before bed, with a short break between vowels.
   • If this exercise is done correctly, you will sound like “A, a, a… e, e, e… o, o, o…” If you feel embarrassed doing this in front of others, you can Performed on the drive to work.

4. 

   Sing. One of the best exercises possible is just singing! It has been shown that regular singing can not only reduce the frequency of snoring, but also increase the quality of sleep. Singing has the effect of increasing control over the muscles of the throat and soft palate, thereby strengthening the muscles and preventing them from collapsing during sleep.
   • If you've never sung, try signing up for singing classes, joining a community choir, or even just singing in the bathroom.

5. 

   
   
   Try playing the didgeridoo. It has been found that learning to play this Aboriginal Australian device can reduce or eliminate snoring in adults. This is because playing this instrument enhances the strength of the throat and soft palate.

6. 

   Know when to see a doctor. It makes sense to treat snoring with gentle methods. But not all snoring can be cured naturally. Your doctor may recommend an oral device or other methods. Be sure to see your doctor if:
   • They do not work clearly for two to four weeks.
   • If you suspect sleep apnea, you may need to use equipment like a CPAP machine, or even have surgery.
   • Friend extremely tired during the day. This can be a dangerous situation that needs to be tested before it can lead to an accident, loss of a job or a drop in school.
   • Snoring can contribute to a vicious cycle in which weight gain aggravates snoring and so on. It is possible that many "natural" methods will work, but may take longer, while specialist treatments can handle them more quickly.
   advertisement