How to stop snoring in adults at home?

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Snoring makes people around you very nervous. We may not be aware of this, but our snoring can disrupt the quality of sleep of a loved one, children, friends and lead to fatigue and irritability. But most importantly, it can be a sign of poor health and is dangerous for the snoring person himself.

According to statistics from the National Sleep Foundation (USA), one in three men and one in four women snore at night. Snoring can be caused by several reasons and being overweight is one of the leading ones. If it is light snoring, which happens occasionally, this is not a big problem. But snoring in combination with prolonged respiratory arrest (up to 10-20 seconds or more) is mainly associated with the risk of cardiovascular disease and requires immediate medical attention.

Sleep apnea is another condition that leads to snoring. This is a serious sleep disorder in which a person’s breathing stops repeatedly and begins with a convulsive breath with a noise. If the person snores and feels tired even after a good night’s sleep, they may have sleep apnea. According to experts, more than 100 million people worldwide suffer from sleep apnea. Of these, more than 80% of people are unaware of their diagnosis and do not receive treatment.
Snoring occurs when the muscles in the throat relax, begin to vibrate, causing the flow of air through the nasopharynx to be interrupted, causing loud noises.

Snoring can occur if there are diseases of the mouth, nose, or throat, insomnia (insomnia). It can also be caused by drinking too much alcohol before bed or when the person sleeps on their back.

So what should you do to stop snoring?

Lose weight
Overweight people snore more often. Fatty tissue and poor muscle tone, especially in the throat area, cause vibration and loud noises. So here’s another reason for you to lose weight and then maintain a healthy weight.

Do not abuse alcohol before bed.
Alcohol relaxes the throat muscles, causing snoring. Drinking should be finished at least 2 hours before bedtime.

Quit smoking
Cigarette smoke irritates the airways, which makes snoring worse.

Sleep on your side or stomach
When we sleep, lying on our back, the base of the tongue and the soft palate is pressed against the back of the throat, sinking. Snoring occurs. Sleeping on your side or stomach can help stop or reduce snoring.

Eat onions, garlic, and horseradish
Not the fact that you will be like Sophia Loren, but the snoring will decrease. These spicy vegetables prevent dryness of the nose and relieve nasal congestion, which is a common cause of snoring. In addition, there are studies showing that these products can reduce swelling of the tonsils and prevent sleep apnea.

All you need to do is chew garlic, onion, or horseradish before bed. Or add them to dinner.

Chew pineapples, oranges, and bananas
It is possible without hazel grouses. The fact is that when a person sleeps as efficiently and fully as possible, snoring will definitely decrease. Melatonin is responsible for sleep. And it is these fruits that are rich in them – pineapples, oranges, and bananas. So eat them more often.

Give up harmful foods
Foods that contain a large number of food chemicals – sausages, drinks with dyes, preservatives, cause irritation of the throat and, as a result, snoring.

Introduce extra virgin olive oil into your diet
If you eat this oil before bed (in a salad or just drink a tablespoon), it will soften the airways and prevent the muscles from blocking the throat during sleep. Therefore, there will be no snoring either.

Brew tea with ginger and honey
Besides being antibacterial and anti-inflammatory, ginger also increases the secretion of saliva. This in turn leads to less snoring.

Drink ginger tea with honey twice a day.

Replace animal milk with soy milk
You might be surprised, but dairy products can also cause snoring – they increase phlegm production. In addition, some proteins in cow’s milk can cause allergies, causing the nose to congestion and snoring increases.

Swap animal milk for soy or other plant-based milk.

Drink more water
Dehydration causes mucus to build up in the nasopharynx, which is one of the causes of snoring.

Men are advised to drink 3 liters of water, and women – 2.7 liters per day to stop snoring.

Avoid sedatives and sleeping pills
Sedatives and sleeping pills cause a person to fall asleep very deeply by overly relaxing the tissues in the throat and causing snoring.

Sleep with your head held high
Even if you cannot walk with your head held high through life. Your head should be raised 30 to 45 ° from how you normally sleep. You can simply add extra pillows. Or use special orthopedic pillows. Or raise the head of the bed.

When the head is raised in sleep, the airway opens, and snoring decreases.

How does snoring occur and who has it more often?
Snoring is a specific vibrating sound made during sleep. It is caused by the relaxation of the muscles of the uvula, soft palate, and other formations of the pharynx, and a stream of air passing through the pharynx causes their vibration and a specific sound.

Snoring can occur with allergic edema, chronic rhinitis, nasal polyps, adenoids, the curvature of the nasal septum, congenital anomalies of the pharynx, nasopharynx, elongated uvula, fat deposition in the walls of the pharynx in obesity. Atony of the pharyngeal muscles occurs when drinking alcohol, smoking, aging of the body, taking tranquilizers, sleeping pills.

Why is snoring dangerous?
Snoring is dangerous for the sleeper because during sleep his body does not receive enough oxygen – this leads to hypoxia of the body, and the brain, first of all. A person may experience respiratory arrest – apnea up to 20 seconds, less often up to 2 – 3 minutes, which is life-threatening.

When to see a doctor for snoring? Which doctor should I go to?
In any case, you should see your doctor, as snoring can be a sign of serious illness. You need to contact the ENT.

Snoring can be treated conservatively (intraoral mouth guard, Extra-Lor device, PAP therapy, weight loss, sleeping on the side) or operative – this is the most effective option.

Is it possible to get rid of snoring using traditional methods?
Traditional methods may well help. For example, sleeping on your side or stomach. To do this, you can attach a nut or a ball to the back of the pajamas, and then the person will not be able to roll over onto his back in a dream – he will be uncomfortable.

You can buy a quality orthopedic mattress and a comfortable memory foam pillow. They will help stop snoring.

Give up alcohol and smoking. Go in for sports, lose weight.

Therapeutic exercises will help to increase the tone of the pharynx.

  1. Extend the lower jaw forward for 10 seconds, then repeat the exercise 20 more times. This gymnastics should be done 2 times a day.
  2. Pronounce the vowel sounds, all in the alphabet, straining the muscles, repeat the exercises 20 – 25 times. And so several times a day.
  3. Stick out your tongue, reach the tip of your nose and hold your tongue in this position for 5 to 10 seconds. repeat 10 times.
  4. Pronounce the sound “Y” 10 – 15 times in a row 3 times a day.
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