10 ways to help you fight snoring

Snoring is a disease that is harmful to the patient and can affect family happiness. Snoring is a type of sleep disorder that can cause apnea, even life-threatening due to airway obstruction.

Here are 10 ways to help you reduce snoring:

Healthy lifestyle

A healthy lifestyle plays an important role in a good night's sleep.

Losing weight

Snoring can be caused by a large fatty tissue that builds up in the throat and mouth, changing its structure, narrowing and obstructing the air. The size of the tissue increases as body weight increases, which is why overweight people are at higher risk of snoring. Therefore, losing weight is also one of the ways to reduce snoring.

Avoid alcohol and sedatives

Some people who normally sleep without snoring will snore when they drink alcohol. So avoid drinking alcohol before going to bed, because it dilates the airways while you sleep, contributing to snoring.

Avoid sedatives and sleeping pills before bedtime because the tissues in the throat and mouth relax more and make you snore.

Avoid eating before bed

Many people have a habit of snacking before bed, foods that can trigger the production of saliva and mucus, which can obstruct breathing. To reduce snoring, make sure you eat at least 2 hours before going to bed. This will ensure that your digestive system has a rest, allowing you to have a restful sleep.

High pillow

Sleeping on a high pillow will keep your head higher than your chest, which will help reduce snoring because your airways are more comfortable.

People who snore can have life-threatening apnea due to airway obstruction.

Sleep on your side

Back sleepers tend to snore more than side sleepers. Lying on your back causes your jaw to close, your tongue to close, and your airway to become blocked. So, if you sleep on your side, your breathing will become much quieter.

Quit smoking

Smoking increases the risk of heart disease and cancer. In addition, smokers are more likely to snore than non-smokers. This is because the respiratory system is damaged, leading to airway obstruction and difficulty breathing. Therefore, quit smoking if you want to reduce snoring, for good health and a good night's sleep.

Sleep habits

Sleep is very important for your health. Studies show that people who do not have the habit of going to bed and waking up at the same time often snore more than those who have a regular sleep schedule. Try to sleep regularly for 7-8 hours every day to limit snoring and have good health.

Practice

Exercise not only helps you sleep better and deeper, but also tones the muscles, limits excess fat on the body, especially fat tissue around the neck, causing the throat to be compressed, causing sound when sleeping, which will make you snore. Therefore, exercise at least 30 minutes a day to reduce snoring.

Drinking water

Keep your body hydrated by drinking plenty of water. This will prevent snoring due to congestion because there is less mucus in the nose.

If you have tried the above methods and still have not improved, you can see a doctor for examination and treatment or advice on using an anti-snoring device that is suitable for you.

Snoring can be a dangerous sign

Snoring is common and harmless for most people, but it does carry other risks. Snoring has been linked to an increased risk of diabetes, heart disease, and high blood pressure.

Pregnant women may start snoring during the second trimester. This is due to increased blood pressure, which is very dangerous during pregnancy. Therefore, if a pregnant woman snores, her blood pressure should be checked early.

15% of children snore due to enlarged tonsils and adenoids. Children who snore often have lower IQs and higher behavioral problems than other children who do not snore. If your child snores 2-3 times a week, you should take him/her to the doctor soon.

According to (VnMedia) - M.D