Do you belong to the forty-five percent of humanity who, at least occasionally, snore during sleep, and think how to get rid of snoring at home? Learn how to deal with unpleasant symptoms.
Night snoring not only destroys the healthy sleep of someone near you. It is also a common cause of sleep apnea ( respiratory arrest syndrome ), which can lead to coronary heart disease. You should not risk using medications for the treatment of snoring in the form of a spray and tablets that are dispensed without a prescription. Instead of experimenting with health, learn how to cure snoring at home.
Healthy sleep and snoring
Start by changing your sleep position. When you lie on your back, your tongue and soft palate move toward the back of your throat, which causes a vibrating sound during sleep. Side position can solve the problem. A long pillow supporting the whole body will help you find a comfortable position and will not allow you to turn on your back during sleep. A great idea to avoid turning on your back in a dream is to attach tennis balls to the back of your pajamas.
If you have trouble falling asleep on your side, try to sleep in a reclining position, so that the airways are open.
However, when a change in position does not prevent snoring, you are most likely to suffer from sleep apnea. Then you need to see a doctor, and not look for ways to get rid of snoring at home.
An important role in the prevention of snoring is the quality of sleep. Work until late at night and an insufficient amount of rest leads to overwork of the body. As a result of this, your sleep is very deep, and the muscles that become flabby lead to snoring.
You can also try changing the pillow. Allergens in your bedroom, or rather on a pillow, can exacerbate this ailment. Keep animals out of bed because their hair, which is inhaled through their nose and mouth, can cause snoring. Ventilate the bedding at least once a week and change your linen at least once a month.
Beware also of special pillows against snoring - they open the airways, but cause pain in the neck and back of the head.
How to get rid of snoring at home
If you snore through your nose, you will take care of the airway unlocking. Colds and other obstructions can lead to nasal obstruction. Because of this, exhaled air passes through the nostrils with a whistle. The best way to open the airways is to use a hot shower before going to bed or using sea salt for bathing. Nasal patches will help lift your nostrils to allow for easier airflow.
Weight loss can prevent snoring, but this is not the rule because many skinny people complain about this ailment. If you started to snore after gaining weight, losing weight should solve your problem. The growth of adipose tissue in the neck area puts pressure on the inner walls of the throat. Reducing its diameter leads to snoring.
Drinking alcohol and sedatives can increase snoring, especially if you take high-percentage drinks 4-5 hours before bedtime. Both factors cause this condition in people who are usually not prone to snoring.
In order not to care about how to get rid of snoring at home, always remember the proper hydration of the body. When the body is dehydrated, the discharge from the nose and palate becomes more sticky and blocks the free flow of air. During the day, a woman should drink about 12 glasses of liquid, and a man - 16.
If you are thinking about how to quickly get rid of the snoring of a person sleeping nearby, then wake up the snoring. This is an emergency method. He stops snoring at least temporarily and gives hope that the falling asleep person will not enter again into the deep phase of sleep, during which snoring begins.