8 practical ways to effectively prevent snoring

Do you often snore?
Is it serious or not?  
Do you think snore is healthy or harmful?

Snoring is a very common phenomenon during sleep. According to a survey by the National Sleep Foundation, about 90% of adults have snore. Some people snore occasionally, while others snore habitually. Most people think that snoring is a normal phenomenon, and even regard snoring like a good night's sleep. But whether it’s you or your sleeping partner who’s the nocturnal nuisance, you have some options to keep the snoring to a minimum. 

1. The dangers of snoring

  • Lead to a series of health problems. It seems that unrelated snore is actually potentially harmful to the human body according to the numerous cases have shown. People who constantly snore will have intermittent hypoxia, which will affect sleep quality and easily lead to a series of health problems such as daytime drowsiness, inattention, memory loss, etc. Sudden death at night is the most serious consequence. Therefore, it needs to be taken seriously.
  • Affecting others' sleep. There is no doubt that excessive snoring affects the sleeping partner. You must get distressed and be mad at people who make a loud noise. Those who do not snore are drowsy the next day, therefore unable to work and study with high efficiency.
  • Increase a variety of diseases. In fact, it will even cause a variety of diseases. Such as cardiovascular and cerebrovascular diseases, diabetes, tumors, and other chronic diseases.

 

8 tips to reduce snoring

 

2. Snoring causes 

  • Age: The older you are, the easier to snore. Due to physical decline in the elderly, pharyngeal muscles are more relaxed and snoring is higher than in young people.
  • Gender: Men are more likely to snore than women. Why is there a gender difference? Because the amount of adipose tissue in men's soft palate and the tongue is significantly higher than that in women, and the total amount of soft tissue in the neck of men is 1/3 higher than that of women, and the meat is thicker. The pressure was deformed, and the snoring sounded.
  • Body type: People who are overweight are more likely to snore than people who are not. Because obese people have hypertrophic pharyngeal walls and a narrow pharyngeal cavity, they can't breathe during sleep. Obese people snoring is three times as normal.
  • People born with narrow breathing airways: Unlike obese people, some people are born with narrow breathing airways, so they are more likely to snore. 
  • Sleeping position: Sleeping on your back will increase the number of snoring, so it is best to take a side-lying position. For some people, this simple method is effective because it prevents the tongue from reaching back into the throat and causing airway obstruction. A small ball can be placed on the back during sleep to help maintain a forced sleep in the lateral position.

 

3. My snoring solution

          Light Snoring:

  • Develop a good habit of regular exercise, reduce weight (more than 5% -10% of weight loss)and enhance lung function, do not engage in intense exercise before going to bed. Proper physical exercise can effectively help them lose weight, increase their lung capacity, activate their lung function, and effectively alleviate their snoring. At the same time, we must pay attention to the combination of work and rest, otherwise, the symptoms of snoring will be more severe.
  • Keep your body hydrated during sleep: use a humidifier in the bedroom or drink an appropriate amount of water before going to bed. Sometimes dry air in your bedroom can cause your throat and nose to dry out and become irritated, which leads to snoring. Using a humidifier can help keep you breathing moist air that’s more soothing and comfortable for a good night’s sleep. The extra humidity in the room also helps air to pass through your nose and throat more easily — and more quietly.  
  • Pay attention to the nasal cavity and oral hygiene: clean the nasal passages; 3-4 drops of mouthwash are diluted with warm water and rinse the mouth. A nasal saline rinse is a simple way to help cut down on snoring. If you’re wrestling with allergies or nasal congestion, that often causes mouth breathing while you sleep, which compresses your throat and can lead to snoring. Taking a hot shower before bed also helps open nasal passages for many people.
  • Reduce bedroom allergens & allergic season nose stickers. Remove allergens including pets, smoke, and even flowers or furniture. Keep the room clean and dust-free to reduce allergens. Use a vacuum cleaner to clean frequently.  If you suffer from severe environmental allergies, make sure you’re treating those appropriately. The irritation allergies cause within your nose and throat can make breathing difficult and noisy during the night. 
  • Anti-snoring pillow: soft and comfortable pillows always bring us a sweet dream. Kindly check out our pillows to get the health of sleep.  You need to use a pillow properly. Sleeping on your back or lying on your back will make the airway not smooth.  

 

snoring

 

  • Adjust the sleeping position: choose the right side (will not block the respiratory tract). Back sleepers are typically the most likely to start snoring. If sleeping on your side isn’t comfortable, you can also try elevating your head with more pillows and see if that helps cut down on the log-sawing. A small ball can be placed on the back during sleep to help maintain a forced sleep in the lateral position.
  • Avoid overeating, drink honey water before going to bed to help smooth throat. A stuffed stomach may squeeze your diaphragm, further impeding your ability to breathe smoothly. For those who often snoring, regular daily rations should be eaten, and overeating should not be eaten. To eat less high-fat, high-protein foods, rice noodles and fresh vegetables and fruits should be the mainstay. A light diet on weekdays can reduce sodium ions in the body and the water absorbed by them, so as to alleviate snoring.
  •  Avoid smoking and drinking and irritating drugs (sedatives, sleeping pills) 2 hours before bedtime. They will relax your tongue and throat muscles and make snoring worse. At the same time, smoking can irritate the inner walls of the throat and nasal cavity, causing them to swell and reduce the flow of air through them.

 

 

         Heavily Snoring: Sleep Apnea Syndrome (SAS)

  • Periodic breathing, wearing a breathing mask: For people who get sleep apnea syndrome, wearing a breathing mask is currently the most effective treatment. By covering the mouth, nose or nose with a mask, the home ventilator applies a certain pressure and continuously sends air into the airway, which can usually completely relieve the obstruction, apnea and snoring symptoms of the airway, improve sleep quality, and effectively prevent the occurrence and development of related diseases.
  • An anti-snoring device, wearing orthotics: Wearing an orthodontic appliance is effective and has little side effects. It is convenient for patients with mild to moderate or severe patients who cannot tolerate respiratory masks. With the deepening of the public's awareness of sleep disorders, many people have now turned to orthodontics directly. The current treatment procedure is generally to carry out relevant inspections and then initially adjust and wear the appliance. After that, it can be re-adjusted according to the treatment effect and intraoral retention.   
  • Snoring surgery. Only a few patients with surgical indications consider surgical intervention. Surgery is still the second-line treatment of adult sleep apnea, and the indications must be carefully selected and the possibility of recurrence and long-term effects should be considered; while sleep apnea in children is mostly related to the structure, which is different from adults, and is mostly surgical treatment. As for drug treatment, there is still a lack of targeted treatment drugs to treat sleep apnea, and only some symptomatic drugs, such as nasal congestion caused by sleep apnea, use nasal medicine. Some sleep apnea patients have insomnia and will use some sleeping pills. But in fact, it should be used with caution.

 

4. Summary

You can try any and all of the snoring remedies and suggestions we’ve listed-you’re not limited to just one. It is necessary to have a correct understanding of the phenomenon of snoring. Do not think that it is slight snoring and start to neglect. No matter which type of snoring, it is harmful to the human body without any benefit. It is important to have correct consciousness and actively prevent and professional treatment is the best option.

 

If you have any other questions, feel free to comment below and we would like to get back to you as soon as possible.     

 

 

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