Night snoring often occurs along with obstructive sleep apnea, which, in addition to the unpleasant effects on your health, disturbs the sleep of a loved one every night. The following tips will allow you to control this problem.
Braces – it will widen the airway by moving the jaw and tongue forward.
Lie on your side to sleep – thanks to this, neither the tongue nor the soft palate will be pulled back. If you have difficulty falling asleep on your side and you unwittingly roll onto your back at night, an oblong pillow that will support your body in the right position may prove useful. Many people, to wean themselves from sleeping on their backs, attach tennis balls to the back of their pajamas.
Semi-recumbent position – it will clear the respiratory tract.
Say stop to big pillows — promote abnormal neck bends.
Slight slope of the bed – of course, from the side of the headboard, it will make the head higher. It is enough to put thin supports.
Sleep in a mask – it may turn out that hoarse noises are unfortunately not the only problem. If you struggle with sleep apnea, the mask will inject oxygen at a pressure that prevents the walls of the airway from collapsing.
Hot shower – it will relax and contribute to unblocking a stuffy nose, if snoring is a consequence of a cold.
Give up sleeping pills – many of them provoke snoring, so it is worth stopping them if you happen to reach for them.
Don’t drink alcohol 5 hours before bedtime – you can provoke snoring, even without a tendency.
Radiotherapy – sounds dangerous, but it has nothing to do with oncological therapy. The low temperature and high frequency of the waves directed during the treatment act on the places associated with the causes of snoring. By evaporating part of the tissues, their volume is reduced and tension is improved
Use sprays – their action is most often based on strengthening and at the same time softening the soft tissues of the throat. They contribute to the expansion of the airways, thanks to which they completely eliminate the problem of snoring, or at least reduce its intensity and frequency. There are also special palate plasters and tablets available in pharmacies that work just as effectively.
Lose weight – in some people, snoring appears with an increase in kilograms, because adipose tissue makes the inhalation of air through the narrowed lumen of the throat resound with a characteristic hoarse sound.
Do not allow the body to become dehydrated – with a shortage of water in the body, secretions inside the throat become thicker and block the free flow of air. It is estimated that women should absorb 12 cups of fluids a day, and men 16, for the body to function efficiently.
Operation – if the cause is anatomical defects of the uvula and soft palate, a crooked nasal septum or polyps, then it is necessary. In children, the most common cause is an enlarged tonsil.