If you suffer them by your side, you’ll know how necessary it is to end them. But for the person who snores it is also important to eliminate them, for health reasons.
From following good habits of life to (in very serious cases) surgery: “snoring” can stop being so by finding out what the root cause of this problem is.
Also snoring does not only affect the bedmate, it affects the health of the person who does it.
THE POSSIBLE CAUSES OF SNORING
Do you feel exhausted or do you have a headache just standing up? You may have sleep snoring, a disorder that happens when air passage is blocked for at least 10 seconds and causes dozens of nighttime awakenings that aggravate the consequences of snoring.
This results in daytime tiredness, headaches, problems with concentration or memory, and drowsiness during the day.
Snoring occurs when you stop breathing for a few seconds
50% of men and 25% of women snore more than five days a week, but most of the “grunts” are not aware of the serious health problems that may present.
Snoring favour high blood pressure and cardiovascular problems. Even a study by the August Pi I Sunyer Biomedical Research Institute reveals that there is an increased risk of developing cancer among those suffering from it.
SOLUTIONS AND EFFECTIVE REMEDIES
In general, it is usually detected by the couple, who are also affected by their sleep and daily performance as a result of snoring.
So you can solve it:
Changes in life habits. Quitting smoking, losing weight, avoiding alcohol or tranquilizers in the hours before sleep and lying on your side or with a raised head is key.
Treat nasal pathologies. If there are any, such as polyposis or deviations from the septum. Keep in mind that the nasal strips that are sold in pharmacies are not fully scientifically endorsed.
Mandibular overtaking prosthesis. It is a mask that continuously injects air and is used in case of snoring.
Surgery is evaluated if no other treatment works and consists of resection of the bell or palate tissue.
Children who snore and suffer apneas from anatomical disorders, such as tonsil hypertrophies, are removed.
BAD HABITS TO AVOID
Do you smoke or have an allergy? Tobacco inflames the mucosa membrane of the throat and nose. For those who are allergic, pollen or dust causes something similar because it inflames the tissues involved in breathing.
If you have a deviated nasal septum, a different palate veil (longer or larger, lower or lower), very large tonsils, or nasal polyps, obstructs the air, which can cause snoring.
It could be a sinusitis. This inflammation of the sinuses (the ducts through which air passes through the inside of the bones around the nose), as well as a flu or cold, can cause you to snore punctually.
Are you overweight? By accumulating fat in the tissues of the throat, the air circulates with difficulty when people with a few extra kilos lie down, causing snoring.
Alcohol and sleeping pills make the musculature of the throat relax.
7 “home” solutions against snoring
When apneas are produced it is essential to go to the doctor for solutions. However, if the situation is not too serious, you can try some “home” remedies that can help you solve the problem.
Sleeping noises occur when the air touches one of the structures of the pharynx and makes them vibrate.
Although it is difficult to get rid of them, they can be more like a gentle breath by putting these tips into practice.
1- SINGS BEFORE GOING TO BED
This simple trick can help people snoring because of a lack of muscle tone in the throat, according to a study by the Royal Devon and Exeter hospital in England.
According to the research, practicing some sounds on a daily basis, such as pronouncing the onomatopoeic word “unga” in different tones for about 18 minutes, is an effective anti-snoring measure for these people.
Pronouncing the word “unga” helps against snoring
Playing a wind instrument, such as the flute, also exercises the muscles of the pharyngeal area and causes the tissues, once lying down, to not block the throat or begin to vibrate.
2- “EXERCISE” THE LANGUAGE
Move your tongue to strengthen it (and keep it from going backwards during sleep)):
Take it out and take it as far as you can up and down, right and left, for 1 minute.
Do ” motionless strength.” Keep the tongue flat while you do strength with the back down as much as possible. The tip should be in contact with the incisors.
Hold 10 seconds and repeat 5 times.
Improving the musculature of the throat prevents it from vibrating
Push back. Open your mouth and raise your tongue. Press the tip against the hard part of the palate and “slide” it backwards trying not to bend it until it reaches the soft part. Repeat 20 times.
Rub your lips and breathe in the air as if you were drinking from a pipe, putting the muscles of your mouth and tongue in tension. Hold this position for five seconds, relax and repeat five times.
3- MAKE A DINNER ANTI-SNORING
Choose one last light meal. A heavy dinner will make your stomach fill up and end up pressing the diaphragm, which is the muscle between the abdominal cavity and the chest, and which plays an important role in breathing. If you eat light, you’ll breathe better.
Avoid dairy at night if you think they may be causing mucus. Naturist doctors link milk and its derivatives (such as yoghurts) to allergies, and this can end up affecting snoring.
Dairy can cause mucus and make the problem worse
Don’t drink alcohol for 4 hours before you go to sleep. Doctors recommend avoiding even a single glass of wine, because alcohol produces hypotonia, that is, a loss of muscle tone that causes the pharyngeal area to vibrate more.
4- SEW A TENNIS BALL IN THE BACK OF YOUR PAJAMAS
If you sleep on your back, your tongue and soft palate will lean against the back of your throat and narrow the air.
To get used to sleeping on your side, you can sew a small bag on your back of your pajamas and put something inside, like a small ball or chickpeas. Will you make it uncomfortable to sleep face up.
5- USE A CERVICAL COLLAR SOFT FOAM
Some people who have worn a collar for a cervical whiplash (for example, after a car accident) have reduced their nocturnal snoring because they have thus kept their chin extended and breathing has become more fluid.
You can try the soft foam ones to rest more comfortably.
6- IT ASKS YOU TO WAKE UP!
Every time you get touched or clicked, your brain becomes alert, increases the respiratory impulse, and activates the tone of the pharynx muscles.
That makes you stop snoring. However, as soon as he falls into a deep sleep, the snoring returns. Although keep in mind that the continuous awakenings can make your rest not deep.
Classic snapshots alert the brain
7- DO SOME EXERCISE DAILY
Regular exercise is associated with fewer respiratory sleep disorders, according to a study published in the American Journal of Medicine.
The reason is that physical activity also increases the muscle tone of the upper airways.
Pharyngeal fat seems to be redistributed even if you don’t end up losing weight. Moving usually also improves breathing control.