Perhaps you are among those who suffer either from his snoring, or snoring spouse. Snoring man, perhaps the subject of family jokes, but snoring - a serious matter. Besides the fact that this annoying ailment can lead to discord between spouses, staying in various bedrooms to divorce, snoring can cause many diseases.
Snoring - is not just a hindrance. 75% of snorers suffer from obstructive sleep apnea (a condition where breathing during sleep is interrupted for a short time), which increases the risk of heart disease
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. Deciding to use sprays and tablets from snoring, which are sold without a prescription at any pharmacy, you risk to aggravate their situation. You must first consult with a physician. Many anti-snoring, commercially available, do not have a scientific basis on which they are based promises.
To mitigate or eliminate snoring can be to start to try to use traditional methods:
- Change position during sleep
When you lie on your back, the root of the tongue and soft palate fall to the back of your throat, creating a vibrating sound during sleep. If you sleep in a lateral position, snoring may disappear.
Anatomical cushion for the body provides easy fixing. It helps to keep the lateral position during sleep
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and can produce significant changes.
You can stick to your pajamas tape a tennis ball. It also helps to prevent sleep in the supine position. You can tilt the bed so that the head is in a higher position, it will open the nasal airways and can help prevent snoring. However, because of this, you may receive a pain in the neck. If you continue to snore no matter what position sleep, it could be apnea
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Sleep. In this case, you need to see a doctor.
Some can help get rid of excess weight, but not all. Thin people also snore, and it's not in their weight. If you have gained weight and suddenly began to snore, although I have not seen this for themselves, getting rid of the weight can fundamentally solve the problem. If you have gained weight in the neck, it compresses the inner diameter of the throat, due to which the deposition of the soft palate becomes more likely causing the snoring.
Alcohol and sedatives reduce the muscle tone of the throat, in a state of rest, which can cause snoring. If you have taken alcohol for four to five hours before bedtime, this will increase snoring. Even people who do not usually snore begin snoring after drinking.
Bad habits, poor hygiene or sleep, can cause effects similar to the effect of taking alcohol. For example, if you work for a long time without sleep, then in the end it leads to fatigue. You sleep long and deep, and the muscles become more relaxed, which causes snoring.
If the snoring begins in the nose, try to keep the nasal passages open. This will allow air to move slowly. Imagine a garden hose. The narrower the tube, the faster the water is flowing through it.
Just work and your nasal passages. If the nose is blocked or narrowed passages due to colds or other reason, fast moving air can cause snoring.
A hot shower before going to bed can help open nasal passages. Also keep in the bathroom with a bottle of salt water. Rinse nose of the water during a shower. You can use a special device for nasal lavage.
Also it may help nasal strips - they lift nasal passages and open them. This can help eliminate snoring if the problem is in the nose, and not in the soft palate.
Allergens are in the bedroom and in your pillow can exacerbate the problem of snoring. Dust mites congregate in pillows and can cause allergic reactions
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The result of which is the snoring. If you let the pet sleep on the bed, you inhale animal hair, which is another common irritant.
If you during the day feel good, but at night difficult breathing, snoring can only get worse. Every few weeks, wash pillows, and replace them every six months, in order to minimize the amount of allergens and dust mites. And do not let pets in the bedroom.
Before you buy special pillows designed to prevent snoring, keep in mind that they may help as pripodnimut head that will fix the nasal passages, but can cause pain in the neck.
Drink plenty of fluids. Secretions in the nose and soft palate are gathering in the absence of a liquid, which may increase snoring. Women should drink about 2200 ml of water per day (including water contained in all beverages and foods), and men need about 3,200 ml.