Snoring is a common phenomenon that affects nearly 40 percent men and 25 percent women. men and women aged between 55 and 84 elderly are more likely to snore. The sound of heavy vibration of snoring can be a nuisance for those who have to sleep with a snorer. In fact continuous snoring is a nuisance that can lead to serious consequences such as the breakdown of marriages or obstructive sleep apnea which eventually leads to heart disease.
Therefore, taking into account the severe impact of snoring, should take concrete measures both medical and social toward prevention . The structures of the mouth and throat and tongue, the upper throat, soft palate and uvula vibrate against the tonsils and adenoids to snore. Although the factors that cause snoring are in abundance there are several natural solutions also help to prevent snoring.
ways to prevent snoring
take a different sleep position
sleeping positions contribute much to snoring. Changing sleep position is an older method that helps prevent snoring and this is true even today. For example sleeping on your back often causes the tongue and soft palate to slip back into the throat, almost blocking the airway. The resulting vibration sound known as snoring. Sleeping on your side or upside down is the best way to check this problem.
To make things easier you can take the help of curved pillow that helps maintain the lateral position overnight. Strapping an object like a tennis ball in the back of his shirt also helps. The experienced discomfort because of this comes together to force him to sleep on their side.
Raise the bed
The upper body including the head and torso should be kept higher than the rest of the body to prevent snoring. Keep your head slightly elevated during sleep it allows free passage of air as in this case the language is not able to slip back into the throat allowing easy breathing.
Congested nasal passages triggers breathing through the open mouth, which often causes snoring. This requires raising the head of the bed by placing blocks or bricks under the bedposts. You can even do this by putting folded blankets under the mattress of the bed.
Stay away from alcohol
Both alcohol and sedatives have a negative effect on the system central nervous body and therefore should be strictly avoided during the afternoon or at least before going to bed. Alcohol or tranquilizers relax the muscles throughout the body, including those that regulate breathing.
This tends to increase the likelihood of snoring during sleep. thus avoiding alcohol completely before sleeping is another way to prevent snoring.
Reduce body weight
Among the many disadvantages of excessive body weight Snoring is also one of they. Weight gain causes the accumulation of fatty tissues in bulk and around the neck as well. This leads to reduction of the inner diameter of the throat which in turn puts pressure on the nasal airway ultimately activation snoring. Therefore, reduction of body weight is the key to prevent snoring and regular exercise is the key to losing weight.
Staying well hydrated is another way to prevent snoring. Less is adequate hydration causes the fluid from the nose and soft palate to be more sticky and this aggravates snoring. Therefore, the maximum fluid intake is the way to combat snoring. Recent studies conducted at the Institute of Medicine specify 11 cups of water for all healthy women and 16 cups for men.
Unlock nasal passages
Easy and slow air passage discourages snoring from snoring often it begins in the nose that is important to keep free nasal passages of mucus. When it is suffering from cold the presence of excessive mucus that causes congestion nasal passage narrows. Fast air flow resulting encourages snoring.
Using a humidifier in the room helps drain mucus then the nose is unblocked. This leads to a significant reduction of snoring. Take a hot shower before going to bed also works positively as it releases nasal congestion.
Set a schedule
Keeping a schedule suitable for sleeping time. irregular sleep habits disrupt sleep is more likely to cause snoring. For example, not getting enough sleep due to work pressure causes both physical and mental fatigue.
Going to bed with a tired mind and body causes the muscles to become floppier that automatically prompts snoring. Setting a schedule for sleeping and waking ensures adequate sleep and long hours.
Use nasal strips
nasal strips can be used to prevent snoring specifically in the absence of health problems such as sinusitis or cough and cold. Taping these adhesive strips on the outside of the nose forces the nasal passages to open thus creating enough space for better airflow.
Use a mouthguard
A mouthguard is an oral device and use inhibits snoring as it helps keep the lower jaw pushed out thus creating more space to facilitate air flow.
Studies by experts have shown to be 90% effective in preventing snoring and can be purchased at a cost of $ 500 to $ 1000. You can take the help of a doctor or a dentist to fit into one.
avoid dairy products
The consumption of dairy products just before going to bed can promote snoring. chemical compounds found in dairy products causes the formation of mucus in the nose and throat that can easily block the nasal airway. Therefore to prevent snoring avoid dairy products just before going to sleep.
with difficulty breathing at night despite feeling perfectly well during the day, is an indication of the presence of allergens in the bedroom. How often dust of your room or in the case of replacing the pillows? invisible dust mites settling on pillows lead to allergic reactions that trigger snoring.
Change pillows occasionally ensures minimal accumulation of dust mites and allergens.
Avoid heavy meals
Rich and heavy meals before going to bed could lead to snore. Eating a heavy meal and go to bed immediately can cause acid reflux. In this case, the acid that bounces back to the throat often leads to snoring. The best way to prevent this from happening is to have your meal at least 3 hours before going to bed.