Snoring is the annoying sound of breathing during sleep that results from vibrating throat tissues in a certain that produces a loud sound. Snoring in most cases is not very dangerous, apart from the vulnerability of the person to be embarrassed or affecting the sleep of people nearby. The problem of snoring can be eliminated by some minor changes lifestyle such as weight reduction or quitting smoking or alcohol, or even changing the position of sleep. And in case you didn’t find these useful, there are medical patches placed on the nose to reduce snoring, in which it works to expand the airway, allowing the passage of air without shaking the tissues of the throat.
The most important step in the treatment of snoring begins by identifying the cause of the infection, it may result from allergies or congenital defects in the nose which may require surgical intervention or if you snore loudly and continuously in addition to the continuous drowsiness during the day you may suffer from what is known as Sleep Apnea, which may be the most dangerous case of snoring. Most of those suffering from sleep apnea are overweight, and often men are infected with it. It closes the airway when the patient tries to pull air through his nose, causing oxygen depletion in the blood, and thus the brain works to awaken the patient, and the procedure is repeated throughout the night, making the patient sleepy all the day.
Effective Snoring Tips:
-Have a thorough medical examination to determine the severity of your snoring.
-Try to change the position of your sleep, for example on your side instead of on your back.
-Raise your head on a pillow that can often reduce snoring, and sometimes prefer to make your neck straight, don’t lift your head, this varies from person to person and experience the best judgment.
-Try to control your allergies if they are the cause of your snoring.
-If you are overweight, try to reduce a few kilograms of your weight.
-Check your medicines, some medicines and drugs increase snoring.
-Stop smoking, it exacerbates the problems of the throat tissue, which increases your snoring.
-Do not eat large meals before sleep. Do not sleep when you are overflowing.
-Avoid eating dairy products at night, as that can increase mucus in the throat, which in turn contributes to the problem of snoring.
-Regularize your sleep timings and improve your sleeping habits.
-Practice sport, it helps you to breathe well and at the same time helps to control weight.
-Stay away from stress. Staying stressed-out might lead to the problem of snoring.
-Do not take caffeine, alcohol or hypnotics before sleeping, all of them relax the muscles of the throat, blocking the airway during sleep and causes snoring.
-Moisten your nose with brine. This reduces snoring, especially if it is caused by sinus problems or allergies.
-Take antihistamines before bedtime if the congestion caused by cold or allergies is the reason for snoring.
-Use peppermint gargling before you go to sleep if you have temporary snoring due to cold or allergies.
-Change the headrests and bed regularly, and keep your carpets and curtains clean in your bedroom and expose them to air and sunlight, to protect yourself from snoring allergy.
Practice the following exercises to strengthen the muscles of your throat that cause snoring:
-Stretch your tongue as far as possible and then bring it back. Repeat the process 10 times.
-Stretch your tongue - again - try to touch your chin for as long as possible, then repeat the process trying to touch your nose for as long as possible. Repeat the process 10 times.
-Smile and try to stretch your lips as far as possible, and hold your lips on this position for 10 seconds. Try to repeat this process as much as possible throughout the day.
