8 Easy Steps to Prevent Snoring


8 Easy Steps to Prevent Snoring



Snoring is a common thing that some people do when they sleep. However, this condition can be serious and affect everyday life.

When snoring, oxygen supply can be reduced, so you are exhausted the next day. If not addressed, sleep time that should be used for rest becomes not optimal.

 8 Easy Steps to Prevent Snoring
This is what happens when you sniff

When you snore or snore, it means there is vibration in the palate, soft tissues in the mouth, nose, or throat. When the flow of air enters the tissue in the throat and experiences obstacles, that's when a vibration occurs which causes sound. Uniquely, half of adults have or routinely experience snoring.

The snoring that is created also varies, depending on the origin of the vibration. If the vibrating is soft tissue behind the nose, it will produce fine snoring. But if the vibrating is the palate and the back of the throat, it will produce a harder snoring. Snoring is caused by several things, such as obesity, drinking alcohol, taking sleeping pills, certain sleeping positions, smoking, or abnormalities in the nose and throat. Especially in children, snoring can be caused by enlarged tonsils.

Snoring Signs of Disease?

Maybe all this time you don't know that snoring can be a sign of having a serious illness. One of them is sleep apnea, which is a sleep disorder that can make you stop breathing for a few seconds to two minutes when you sleep. This makes oxygen levels in the blood decrease so you will feel fatigue and headaches the next day.

Snoring is also closely related to several chronic diseases, such as stroke, diabetes, high blood pressure, obesity, and heart disease.

How to Prevent and Stop Snoring Habits

To avoid various health problems that can occur due to snoring, you must immediately overcome these bad habits. Try doing eight easy steps to prevent the following snoring:

    Change Sleep Position

Sleeping position turns out to determine whether you snore or not. According to one study, sleeping on your back can cause you to snore. This happens because sleeping on the back can make the base of the tongue and soft palate in the mouth cover the walls of the throat causing sound vibrations during sleep. To anticipate it, try sleeping in a sideways position.

If you are used to sleeping on your back, try putting a tennis ball or anything on the mattress that can make your back feel uncomfortable when lying down. Automatically, the discomfort can get you to sleep sideways.

    Enough sleep

Lack of sleep or having a bad sleep schedule can trigger you to snore. For example, you are too busy working until you forget to spend enough time to sleep. When you have reached a point of extreme fatigue, the condition of the muscles will become tense so that you sleep snoring.

    Avoid Liquor and Sleeping Drugs

Usually people who have never snored, will immediately snore after consuming alcoholic drinks. According to the study, drinking alcoholic beverages four to five hours before bedtime can make snoring worse. So you should avoid consuming this drink before going to bed.

Taking sleeping pills should also be avoided. Indeed, this drug can make you sleep quickly, but sleeping pills can make the muscles in the neck become more relaxed, making your snoring worse.

    Drink a lot of water

When dehydrated, the mucus release process in the nose and soft palate becomes sticky. That can encourage you to snore. Therefore, drink more water. For women, ideally drink water around 11 glasses a day, while men drink 16 glasses.

    Wash your nose with salt water

Snoring caused by stuffy nose can be treated by opening the nasal cavity to keep it open, so that it can improve air circulation.

If the nasal cavity is blocked due to the flu or other things, the incoming air can turn into snoring. To overcome this, you can wash your nose with a solution of salt water, like handling sinusitis naturally at home. Or it could also be an easy way, namely taking a warm shower before going to bed.

    Lower Weight

Losing weight can be a way to deal with snoring. But this cannot be applied to everyone because there are some thin people who often snore. This method can be done if you start snoring when you gain weight, whereas before you did not snore. Weight gain,

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