Once upon a time, there was a man who snored loudly.
Later, he became single Wang.
Snoring is really not a good thing in what, Not only will it disturb others (especially those who sleep in the same bed), but it will also affect their health if it is serious.In the long run, it may significantly increase the risk of heart disease.
Often snoring? Snoring loudly? Why?
There are many reasons for this. It may be caused by respiratory tract abnormalities, it may also be caused by being too fat, it may also be caused by alcohol, drugs, pillows…
If you really don’t want to see a doctor, you can adjust your lifestyle to relieve snoring symptoms. The following Dr. Clove will introduce you to 7 simple and easy methods.
Step 1 Change your sleeping position
For ordinary people, lying on your back is a healthy sleeping position, but for snorers, lying on your back may be a nightmare for others!
Because lying down will cause the tongue and soft palate to fall down, blocking the respiratory tract and causing snoring, while lying on one’s side can avoid this kind of situation.
How to maintain the posture of sleeping sideways? Here are several methods for your reference:
- For snorers who are not used to sleeping sideways, they can buy a [sleep pillow] of the same length as their body to help maintain the sleeping posture. There is also a popular folk prescription (although only in foreign countries), which is to sew a tennis ball behind their pajamas! (See how you lie flat…) In addition, snoring can be relieved by raising the back of the bed, but this will make the neck ache, so don’t use it if you feel uncomfortable.
If none of the above methods has much effect, you may suffer from sleep apnea syndrome and need to see a doctor as soon as possible.
Step 2: Lose weight
A healthy body never welcomes obesity!
Fat people accumulate too much meat around their necks, which may cause respiratory tract collapse and lead to snoring. After losing weight, the fat on the neck will decrease and the snoring symptoms will be relieved.
For people who start snoring only after getting fat, losing weight may help relieve snoring symptoms, but it has no what effect for those snoring people who are well-proportioned or already very thin.
STEP 3 Abstain from alcohol
Drinking alcohol and taking some sedative drugs will relax the throat muscles and make snoring more likely.
In particular, alcohol intake 4-5 hours before going to bed will greatly increase the probability of snoring. Even people who never snore may have snoring symptoms after drinking.
STEP 4 Develop Good Sleep Habits
Like alcohol, poor sleep habits can also aggravate snoring symptoms. For example, after staying up late for a long time to work, sleep will become very deep, thus pharyngeal muscles will relax more easily and airway obstruction symptoms will be aggravated.
Therefore, good living habits such as regular work and rest, early bed and early rise can also reduce snoring symptoms to a certain extent.
Step 5 Keep the nasal cavity unobstructed
In fact, the nasal cavity is very much like a water pipe. When the water pipe is blocked, the water flow will become very urgent. Similarly, when the nasal cavity is blocked due to colds or allergies, the breathing air flow will become very urgent and people are prone to snoring.
If snoring is caused by nasal obstruction, the symptoms of snoring can be relieved by unobstructing the nasal cavity. Taking a hot bath before going to bed, using a nasal cleaner and ventilating nasal patches are all helpful to relieve the symptoms.
Step 6: Change pillows
Do you still remember the last time what changed pillows, cleaned mattresses or dusted roofs?
Dust mites can hide on pillows and pet dandruff can be contaminated on bed sheets. These are all potential allergens. Allergens in mattresses and pillows can aggravate nasal congestion, lead to snoring or make snoring more serious.
If you don’t feel nasal congestion during the day, but the symptoms of nasal congestion are especially obvious at night, then it is likely to be caused by the above reasons.
Suggest people with snoring problems:
- Clean pillows and sheets every few weeks and replace pillows every six months. Do not allow pets to enter the bedroom area; In addition, choose a pillow of appropriate height according to your body shape. (Although high pillows can relieve snoring symptoms, they may cause neck pain, which does more harm than good.)
Step 7 Drink plenty of water
When the body is short of water, the secretions of nasal cavity and pharynx will be sticky, increasing the symptoms of snoring.
A healthy adult should drink 1.5 ~ 2 litres of water every day in addition to his normal diet, which is probably the appearance of 2 ~ 3 bottles of ordinary mineral water bottles.
In addition, it is also beneficial to use humidifiers to make indoor air wetter.
Improving your lifestyle can more or less relieve snoring symptoms, but if snoring has not eased or even worsened after adopting the above methods, go to see a doctor as soon as possible.