Table of contents:
- Easy tips for dealing with snoring
- 1. Change the sleeping position
- 2. Change your pillow
- 3. Set the room temperature in a humid state
- 4. Head support
- 5. Inadequate intake of body fluids
- 6. Exercise the throat muscles
- 7. Anti-snoring drugs
Almost everyone snores, aka snores, while sleeping at least once in a lifetime. However, if it is too often, snoring can not only affect the quantity and quality of your sleep, but will also affect your sleeping partner and family.
In addition, snoring can also cause serious health problems. Reporting from Everyday Health, in addition to lack of sleep, feeling tired throughout the day, irritability, people who frequently snore also have a 34% greater chance of having a heart attack and 67% percent more prone to stroke. Other health problems include sleep apnea and decreased libido.
Easy tips for dealing with snoring
Fortunately, sleeping in separate rooms is not the only solution to stop snoring complaints. There are many other effective solutions available to help you and your partner sleep better at night and clear any relationship problems that may be caused when one person snores.
Try the natural remedies and simple lifestyle change tricks below, which can help you stop snoring.
1. Change the sleeping position
Sleeping on your back or on your stomach causes the tongue and the flesh around the throat to loosen up and clogs the airways, causing a vibrating sound while you sleep. Sleeping on your side can help you deal with bothersome snoring every night.
You can also use a body pillow (a large, long pillow that supports your entire body) to help you stay on your side throughout the night.
If you happen to have a sleeping partner who is always snoring, try tucking a tennis ball behind their nightgown (you can sew a pocket inside to keep the ball in place). When he rolls over to change position, the discomfort caused by the tennis ball will "force" his body to return to the starting position, sleeping on his side without having to wake him up. It sounds weird, but if he can continue to sleep well without waking up to the sound of his own snoring or poking you all night, this trick shouldn't be a problem.
If snoring continues regardless of sleeping position, obstructive sleep apnea may be the cause. Consult a doctor for more information.
2. Change your pillow
Allergens in your bedroom and on your pillow can play a role in your snoring "hobby". Dust mites can build up on pillows and cause allergic reactions associated with snoring.
Sleeping with a pet can also have an effect on your snoring, as the hair loss may be inhaled, clog the airways and cause irritation.
Wash your pillow every two times a week and replace it with a new pillow every six months. In addition, regularly clean your bedroom to avoid the buildup of mites and allergens.
3. Set the room temperature in a humid state
If you sleep in a room that is very cold or very dry, this could explain why you snore. Dry air will dry out the throat and inner walls of the nose, causing congestion. Clogged nose causes the entry and exit of air to be limited and makes the surrounding tissue vibrate.
The trick, raise the room temperature a degree or two or use a humidifier to warm room air.
4. Head support
You can prop your head about 10 centimeters higher while you sleep to keep your tongue from pushing back and blocking the air passage, it can also help open the airways a little wider.
The thing to remember, don't raise your head rebuttals too high, as this can also block your airways - keeping you snoring. Adjust the height of the head rebuttal as comfortable as possible, and choose an object that is not too soft or too flat, for example a pile of two pillows that are a little hard or a pile of books tucked in the back of your sleeping pillow. Use a pillow that can keep your head and neck in the right and comfortable position.
5. Inadequate intake of body fluids
Drink plenty of fluids before bed. The secretions in your nose and throat walls become sticky when you sleep thirsty, and can cause you to snore.
6. Exercise the throat muscles
Try doing some of these tricks:
- Pronounce each vowel (a-i-u-e-o) out loud and repeat for three minutes, several times a day.
- Place the tip of your tongue behind your upper front teeth. Slide your tongue back and forth for three minutes every day.
- Shut your mouth and purse your mouth. Hold for 30 seconds,
- With your mouth open, move your lower jaw to the right and hold it for 30 seconds. Repeat for the left side.
- With your mouth open, tighten the muscles at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror and see the uvula (the "ball" that hangs behind the tongue) moving up and down.
- Prostrate the lower jaw with the teeth exposed, holding it for a count of 10 slowly. Repeat 5-20 times a day
- Stick out your tongue as far as possible. Move right, left, touch the corner of your lips while keeping your tongue straight. Do it twice a day.
Performed every day, throat exercises can strengthen the muscles in the upper respiratory tract and at the same time be an effective solution to reduce or stop the intensity of your snoring.
7. Anti-snoring drugs
If your independent efforts fail to stop your snoring, consult an ENT doctor. He or she may recommend medical procedures, such as Continuous Positive Airway Pressure (CPAP), surgery to enlarge the size of your airway by removing tissue or correcting abnormalities, laser-assisted uvulopalatoplasty (LAUP), platelet implants, or somnoplasty.
