Snoring is not a trivial matter! These methods can help you get rid of the trouble of snoring

Snoring while sleeping may sound like a trivial matter, and many people even think it is a sign of a good sleep. However, this is not the case. Snoring not only affects your own sleep quality, but also may disturb the rest of those around you, and even hide health risks. If you are troubled by snoring while sleeping, you may try the following methods.

1. Adjustment of living habits

Change your sleeping position

Most people snore while lying on their backs. This position causes the tongue to fall back and the airway to narrow, which can cause snoring. Try sleeping on your side. You can put a pillow on one side of your body to help you stay on your side. When you sleep on your side, your airway is more open and your snoring will be significantly improved.

For example, studies have found that sleeping on your side can reduce snoring by 30% to 50% and can also reduce the incidence of sleep apnea.

1. Weight control

Obesity is one of the important factors that cause snoring. Excessive fat accumulation in the neck can compress the airway and cause airway narrowing. Controlling weight and reducing fat accumulation in the neck through a proper diet and moderate exercise can effectively relieve snoring.

For example, do aerobic exercise every day, such as brisk walking, jogging, swimming, etc., exercise for more than 30 minutes each time, and exercise 3-5 times a week. At the same time, control the calorie intake of your diet, eat more vegetables, fruits and whole grains, and eat less high-calorie, high-fat foods.

Avoid alcohol and sedatives

Alcohol and sedatives can relax the throat muscles and worsen snoring. Try to avoid drinking alcohol before going to bed, and don't take sleeping pills or other sedatives at will. If you need to take medication for insomnia, you should do so under the guidance of a doctor.

For example, the metabolism of alcohol in the body can reduce the tension of the throat muscles, just like a relaxed rubber band, which cannot support the airway normally, thus causing snoring.

2. Improvement of environmental factors

Keep the indoor air moist

Too dry air can dry out the mucous membranes in the nose and throat, leading to respiratory obstruction and causing snoring. Using a humidifier can increase the humidity of the indoor air, keep the respiratory mucosa moist and reduce the occurrence of snoring.

Generally speaking, it is ideal to keep the indoor humidity between 40% and 60%. You can place a hygrometer in the bedroom to observe the indoor humidity at any time and adjust the use of the humidifier as needed.

Clean up your bedroom

Allergens such as dust, pollen, and pet hair in the bedroom may cause nasal allergies, leading to nasal congestion and snoring. Clean the bedroom regularly, wash the bedding, and avoid placing too many decorations and plants in the bedroom to reduce the presence of allergens.

For example, wash your sheets, quilt covers and pillowcases with hot water once a week, and the water temperature should be above 60°C. This can effectively kill dust mites and reduce allergens.

3. Medical Intervention

Using nasal sprays

If snoring is caused by nasal congestion, you can use nasal sprays before going to bed. These sprays can shrink the nasal mucosa, make the nasal cavity unobstructed, and thus reduce snoring. However, when using nasal sprays, you must pay attention to the instructions and avoid long-term excessive use to avoid drug-induced rhinitis.

For example, some nasal sprays containing oxymetazoline hydrochloride can quickly relieve nasal congestion after use, but generally they should not be used continuously for more than one week.

Oral appliances

For some people who snore lightly or have a retruded mandible, oral appliances can be used. This appliance can pull the mandible forward, expand the pharyngeal space, and reduce snoring. The use of oral appliances needs to be carried out under the guidance of a professional doctor to ensure its safety and effectiveness.

Oral appliances come in a variety of materials and designs, some can adjust the position of the jaw, others can correct the alignment of teeth and help improve breathing passages.

Surgery

If snoring is caused by diseases such as deviated nasal septum, enlarged tonsils, and enlarged adenoids, and seriously affects your life and health, you can consider surgical treatment. Surgery can correct these anatomical abnormalities and fundamentally solve the snoring problem.

For example, septoplasty can correct the deviation of the nasal septum and make the nasal airway more unobstructed; tonsillectomy can eliminate the pressure on the respiratory tract caused by enlarged tonsils. However, surgical treatment has certain risks and indications, and it is necessary to undergo a detailed examination and evaluation before a professional doctor decides whether to perform the surgery.

Snoring while sleeping is not an unsolvable problem. Through the above methods, many people can effectively alleviate or even get rid of the trouble of snoring. However, if the snoring is serious or accompanied by symptoms such as apnea, you must seek medical attention in time for professional examination and treatment to avoid affecting your health.