According to statistics, a third of the inhabitants of our planet snore. 5% of children, approximately 15-30% of youth, as well as middle-aged people, and more than 40% of the elderly population suffer from this phenomenon.
The rattling low-frequency sounds that accompany a person in a dream are not as harmless as it might seem at first glance. Even in the case when he lives alone, and the sounds made by him at night do not bother anyone, the question of how to get rid of snoring should also concern him. After all, such a phenomenon is considered a disease that can lead to a very serious condition, which is called "obstructive sleep apnea syndrome."
However, most often people are not serious about their snoring. After all, the unpleasant sounds made by him in a dream do not interfere with the person himself. That is why the question of how to get rid of snoring in a dream most of all excites those to whom these night roulades interfere with normal rest. After all, to fall asleep if there is a person nearby who makes annoying sounds, it is simply impossible. Most of all, this problem affects couples. Sometimes a wife or husband who cannot fall asleep tries to establish silence by turning his other half on one side or patting him slightly on the back. However, such actions do not always provide the desired effect. Based on the same statistics, almost 10% of divorces occur precisely because of the snoring of the spouse.
A bit of history
They tried to "treat" snores in the days when Peter the Great ruled. They used a fairly simple method. A stone was tied to the back of a person who made annoying sounds in a dream. The heavy mineral did not make it possible to roll over. This allowed a person not to snore until the morning.
To date, a similar method of treatment is used, but in a slightly lighter version. So, snoring can buy special pajamas, on the back of which there is a pocket. Before going to rest, a ball must be put into it by a person (it is attached to the suit). A round object on the back does not allow a person to turn on his back and begin to snore.
In addition, researchers around the world are making a lot of efforts to find effective ways to eliminate such a pathology. There are countries where the patient is relieved of snoring at the expense of state funds. There are also various laboratories and clinics involved in the study of this problem.
Causes of snoring
A rattling low-frequency sound occurs in people during sleep due to weakening of the tissues of the muscles of the soft palate, as well as the pharynx. Their tissues block the airways. This prevents the air stream from fully performing movement from the nose to the nasopharynx, and then into the oropharynx and larynx. A similar reason leads to the appearance of snoring.
Poor air circulation in the human body does not allow tissues to be saturated with oxygen in the volume necessary for them. This phenomenon negatively affects the health of snoring. They begin to develop oxygen deficiency, which primarily leads to damage to the nervous tissue.
In the list of causes that lead to the appearance of snoring are:
- curved septum of the nose;
- adenoids;
- hypertrophic tonsils;
- elongated soft palate, as well as palatine uvula and some others.
Pathology elimination
Is it possible to get rid of snoring without resorting to surgical treatment? Yes, the problem is fixed on its own, at home, if it is caused by:
- overweight;
- taking certain medications;
- chronic fatigue;
- drinking alcohol or smoking;
- improper body position during sleep;
- chronic respiratory diseases;
- age-related changes affecting the tone of the muscles of the nasopharynx.
As a rule, unpleasant sounds arise due to the appearance of not one, but several reasons at once. That is why the issue of how to get rid of snoring will need to be approached comprehensively.
Overweight
How to get rid of snoring in a dream? To do this, normalize the mass of your body. Indeed, often the cause of the appearance of annoying sounds at night is the presence of a fat layer in the throat and neck. A similar problem tends to bother men. After all, fat in women accumulates mainly in the hips and abdomen.
How to get rid of snoring in a dream to a man, if the cause of this phenomenon was just overweight? For weight loss he will need:
- follow a diet;
- adhere to a certain diet;
- to perform physical exercises.
If you follow a diet, you will need to exclude sweets and sugar, confectionery, and products containing high fat content (lamb, pork, high-fat dairy products) from the diet. Refusing in this case will also require fried and smoked dishes, food additives and spices. Do not drink carbonated drinks, as well as flour products, following such a diet.
To solve the problem of how to get rid of snoring, a diet rich in protein (chicken or veal fillet, etc.) should be present in the diet. It is necessary to eat fruits and vegetables, which contain a large percentage of fiber (apples, bananas, cabbage), whole grains (wild rice, pasta, which contain only durum wheat, etc.), as well as products that contain complex carbohydrates ( white beans, lentils, wheat and buckwheat groats).
Observing the diet, a person who decides to get rid of excess weight will need to adhere to the rules that:
- the amount of fat in the volume of dishes should not be more than 30%;
- the daily diet should be 5-6 fractional meals, which are made at strictly defined hours;
- dinner should not be later than a couple of hours before bedtime.
An important condition that a person who wants to lose weight must adhere to is a complete rejection of small snacks with chocolates, sandwiches and the like. With a strong hunger, it is recommended to eat low-fat yogurt, an apple or a banana.
Remove extra pounds and help yourself answer the question of how to get rid of snoring, it is recommended using:
- fast walking (120 steps in a minute);
- active games (basketball, volleyball);
- aerobic exercise (exercise on a stationary bike or cycling);
- running at a slow or medium pace.
Any of these types of loads should be applied in stages, in order to allow the body to adapt.
Taking drugs
How to quickly get rid of snoring? To solve the problem, it must be borne in mind that taking certain sedatives leads to relaxation of the muscles of the respiratory tract. This causes snoring.
A similar effect is exerted, for example, by the drug "Phenazepam", as well as its analogues, such as "Fenzitat", "Tranquesipam" and "Frezanef". A relaxing effect on the muscles of the larynx is also produced by some of the antihistamines. Refusing to use them or reducing the dosage of admission, you can eliminate snoring.
Chronic fatigue
How to get rid of snoring? Reviews of many people confirm the fact that an unpleasant phenomenon occurs during those periods when they work hard, are prone to stress, or in their body there are all signs of a decrease in immunity. That is why eliminate nightly sounds annoying for others will help:
- alternation of mental and physical stress;
- five-minute breaks every hour of work;
- even distribution of household and work duties throughout the day;
- daily half-hour walks in the fresh air;
- mastering the technique of muscle relaxation and relaxation;
- bedtime up to 23 hours;
- rejection of evening viewing of films or television shows with negative content.
Alcohol and smoking
How to get rid of snoring? When taking alcoholic beverages, it is worth remembering that alcohol relaxes the muscle tissue of the pharynx, tongue and palate. This leads to tissue vibration during sleep, which is why a person develops snoring. To prevent this unpleasant sound phenomenon, the use of alcohol should be stopped a couple of hours before going to bed.
Lead to the appearance of snoring and those toxic substances that are contained in tobacco smoke. They negatively affect the mucous membrane of the larynx. As a result, muscles relax during sleep. Tissues swell and reduce airway patency. In this regard, people suffering from snoring should reduce the number of cigarettes smoked per day, completely abandoning them 2 hours before a night's rest.
Body position in a dream
If a person suffers from snoring, how to get rid of this unpleasant phenomenon at home? Often the cause of irritating sounds is sleep on the back. When the human body is in this position, the muscles of the pharynx relax, which begin to impede the free flow of air. The pajamas described above, on the back of which is a pocket with a ball, will help you stay on your side all night.
Another factor that causes annoying sounds during sleep is the incorrect position of the head. A special pillow will quickly get rid of snoring at home. It will ensure the correct positioning of the head due to its design supporting the neck. Thanks to this simple adaptation, the airways remain open throughout the night. At the same time, the language does not sink. Models of some pillows for snoring have a special recess in the center. It allows you to keep your head in the correct position.
Chronic respiratory ailments
How to get rid of snoring at home? In people suffering from chronic ailments, a large amount of mucus accumulates in the airways. These masses lead to a narrowing of the lumen, which becomes the cause of night sounds. To resolve the problem, the following measures will be required:
- rinsing the mouth and nasal cavity;
- carrying out inhalation therapy;
- instillation of the nose.
For rinsing procedures use saline. Cooking it is quite simple. For this, 1 tbsp. l salts are poured into 1 liter of boiled warm water and wait for its complete dissolution. When rinsing the throat, 2 or 3 tablespoons are placed in the mouth. solution, they throw their heads back and begin to make growling and gurgling sounds for 30-40 seconds. The duration of the entire procedure is within 5 minutes. When rinsing the nose, the solution is drawn into the nostrils and passed through the mouth.
How to get rid of snoring at home? Reviews of many people confirm the fact that an unpleasant phenomenon can be eliminated by instilling sea buckthorn or olive oil in the nose. It is drawn into a pipette and 2 drops are injected into each nostril, while taking a deep breath.
The problem of eliminating snoring can be solved by inhalation therapy. To carry out such procedures, a container is prepared by filling it with hot water in which a glass of herbal infusion of thyme, eucalyptus or mint is dissolved. Dry plants in a volume of 100 g are steamed with a glass of boiling water and insisted for 20-30 minutes. After preparing the solution, the person should tilt his head over the container and begin to inhale the vapor through his nose and mouth.
Carrying out inhalation therapy is also possible with the use of an aromatic lamp. To do this, water is poured into it with a few drops of essential oil obtained from eucalyptus. After that, a lighted candle is placed in the lamp and a similar device is left for 20-30 minutes.
Special exercises
How to get rid of snoring for a man or woman? Judging by the reviews of many people, an excellent way to eliminate this phenomenon is the performance of some exercises, including:
- Daily exercises, during which the lower jaw needs to be moved forward and backward 20 to 30 times.
- Pronouncing aloud the sounds “y”, “s”, “and” with strong muscle tension in the throat. Repeating the exercise is recommended 10-15 times during the day, pronouncing each vowel from 7 to 10 seconds.
- The location between the jaws of a pencil to be clenched with teeth. In this position, a person should be 2-3 minutes.
- Performing the lower jaw of fifteen circular movements, first clockwise, and then - against its movement. The position of the mouth should be half open.
Strengthens the muscles of the larynx and palate with a normal whistle.
It will become one of the ways to get rid of night snoring. Whistle your favorite tunes systematically for 30 minutes daily.
Grandma's recipes
How to get rid of snoring folk remedies? Since ancient times, they fought this unpleasant phenomenon in Russia using a potion of cabbage and honey. The vegetable contains a large amount of vitamin E, contributing to the restoration of the mucous membranes. Honey has excellent tonic properties. The combination of these two ingredients and allows you to get a great remedy for annoying night sounds.
Cabbage leaves (only a few pieces) are well chopped in a mortar, blender or in a meat grinder. The result is mashed potatoes, which must be mixed with a teaspoon of honey. This remedy for snoring is taken a month before bedtime. It relieves sore throat and is an excellent expectorant.
In Asian countries, snoring has long been treated with turmeric. The ground root of this plant helps to reduce inflammation in the throat and waste mucus. Turmeric for the preparation of a medicinal potion is taken in a volume of 2 tsp., Adding them to a glass of warm milk. Take this tool 0.5 hours before bedtime.
They say it helps with snoring and baked carrots. One large root crop must be washed, cleaned and put in the oven. Bake carrots must be soft. It will take about 30 minutes. It is necessary to eat such a product before dinner. The course of such treatment for snoring should be 2-4 weeks. An unpleasant phenomenon is eliminated by supplying the body with vitamins necessary for it.
Oak bark infused with vegetable oil will allow you to quickly get rid of the night phenomenon. To do this, take a glass of each of the ingredients, mixing them carefully with each other. The resulting product is infused for 2 weeks in a dark place. Then it is used to gargle. A similar preparation, prepared at home, can relieve inflammation, while increasing the tone of the muscle tissue of the larynx and pharynx. This tool is also recommended to lubricate the nostrils and bury it in the nose.