How to Stop Snoring?

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  • Summary

  • They can be harmless, although annoying and especially for bed partners. Snoring is a reason for discussion, but also for tiredness and poor sleep. Do not despair, there are some measures that can help you cope with the problem. Some lifestyle changes help to eliminate unwanted sounds when sleeping.

    It is important to be vigilant and that snoring is not just guttural noises during rest. If when we wake up we are out of breath or tired during the day, it is probably sleep apnea and it is necessary to consult a specialist. Sleep apnea can cause hypertension, among other serious problems, and it is not good to be left alone.

    What helps to stop snoring?

    1. Avoid drinking alcohol three hours before bedtime

    Drinking alcoholic beverages causes the muscles of the airways to loosen during sleep and that promotes snoring

    2. Do not take medications that relax the muscles at night

    Tranquilizers or sedatives, such as alprazolam, clonazepam, diazepam, and lorazepam, as well as alcohol, can relax the throat muscles and cause snoring.

    3. Lose weight

    Having a few extra pounds can lead to extra fatty tissue in the neck and throat, narrowing the airways. Losing weight can help open your airways. Although it is a factor that can promote snoring, there are thin people who also suffer from it.

    4. No smoking

    Smokers are more likely to snore. Possible reasons include nighttime nicotine withdrawal, which can disrupt sleep, as well as increased swelling and irritation in the upper respiratory tract.

    5. Sleeping on your side or raising your head

    A pillow, preferably long and large, pressed against the back helps to avoid sleeping on the back and thus snoring less. When lying down, it is always preferable to do it on your side. Another option is to elevate your head using an extra pillow or by raising the head of your bed with wooden blocks under the legs.

    6. Some home remedies can help to release the nose

    If the nose is stuffy with mucus, saline rinses can help. If you have allergies, try to avoid dust mites or use an allergy medicine. If the problem is inflammation of the nasal tissues, a humidifier or medicine can reduce the inflammation.

    7. Eat a light and plenty of dinner before bedtime

    Going to sleep with a full belly is not recommended. Rest is probably not the best, and it can also promote snoring.

    8. The plasters, yes or no?

    Using plasters on the nose is not scientifically proven to help prevent snoring.

    9. Prescription drugs

    It depends on the degree of snoring or the reasons that cause them, there are medications and nasal sprays that reduce the sounds emitted during rest.

    10. Always consult a doctor

    To rule out any complication or pathology.

    Why does snoring occur?

    When sleeping, the muscles of the body relax. When this relaxation is excessive, it can happen that the place through which the air passes is modified and that generates a different vibration which causes guttural sounds or snoring. Therefore, if you lie on your back, you are more likely to snore.

    In people who are overweight, snoring is common, regardless of the position they choose to sleep. In the case of thin patients, it may be due to the presence of a long and thick uvula, large tonsils and / or tongue, deviation in the septum or infrequent pathologies of the palate, tongue or larynx. The diagnosis of the levels of obstruction is a frequent reason for consultation in the practice of otorhinolaryngology.

    Men snore more than women. Every four men there are two women who snore. Postmenopausal women also tend to snore more. 40% of adults snore at least occasionally, and 20% do so regularly. Up to 10% of children also snore.

    Find out more in this podcast.
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Hygiene & Healthy Living
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Episodes
  • How can you stop snoring?

    How can you stop snoring?
    Nov 18 2021
    What can be done to stop snoring?

    What helps to stop snoring?

    Keys:

    - Avoid drinking alcohol three hours before bedtime.

    - Do not take medications that relax the muscles at night.

    - Lose weight.

    - No smoking.

    - Sleeping on your side or raising your head.

    - Some home remedies can help clear the nose.

    - Eat a light dinner and plenty of it before going to bed.

    Find out more in this podcast.
    Show more Show less
    6 mins

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