Ah, snoring, the night sickness that affects many people and sometimes seems inevitable!
It annoys people with whom we share a room and sometimes makes us run the risk of being woken several times a night by those who would like to sleep well . But snoring can also be a sign of a bigger problem.
Whether for your comfort, your health or your surroundings, it is important to put an end to it. To help you, here are some tips to stop snoring.
Why are we snoring?
Is not it said that in order to defeat one’s enemy, one must know it? If you snore often, there is no doubt that your snoring has become your enemy … or that of your partner! Before discovering all our tips to stop snoring, here is a small explanation on the origin of this annoying phenomenon.
First of all, what happens at the anatomical level when we snore? You know, when we sleep, our body relaxes. This relaxation goes into the tissues of our mouth and our throat.
However, in some cases, this prevents air from passing correctly, which vibrates the tissues at each of its passages and causes the noise that we call “snoring”. Other things can make the passage of air difficult and cause snoring. This is particularly the case if you have a stuffy nose or if, when you sleep, your tongue goes to the back of your mouth.
But concretely, are there people who are more likely to snore than others? Yes ! Genetically, first, men are more affected by snoring than women. But that’s not all. Man or woman, as you get older, your tissues become slacker and you have more risks of starting to snore.
Snoring will also be more common, if not almost inevitable, if your nose is clogged, whether because of an allergy, a disease or a malformation, or if you have asthma.
In addition, you will snore more if your lifestyle is not good. This is the case for example if you are overweight, if you do not do a lot of physical exercise, or if you smoke or drink a lot of alcohol. Snoring can also be caused by medications, such as sleeping pills or tranquilizers.
Finally, women are more likely to snore when they are pregnant and during menopause.
Our advice to say stop snoring
1) Reduce your alcohol consumption
Alcohol tends to increase the risk of snoring. It relaxes the muscles and tissues associated with the airway in an exaggerated way, which will make the passage of air more difficult. This is what will cause the sound of snoring with each breath.
It is therefore best to stop drinking alcoholic beverages for at least two hours before going to sleep.
2) Avoid the cigarette
Cigarette smoke irritates and infects respiratory tract tissue, which promotes regular snoring.
Note that passive smokers are also affected.
3) Try to lose weight
Overweight is one of the main causes of snoring. Indeed, it causes an increase in the volume of the tissues of the throat. By pressing the airways, they then prevent air from passing correctly. Result: with each breath, the air that happens to pass produces a sound, which is nothing but snoring.
To reduce the size of throat tissue, it will therefore lose weight. In some cases, only a few pounds will be enough to say goodbye to snoring.
4) Unclog your nose
With overweight, the stuffy nose is another major cause of snoring. You may have already noticed: a cold, and you spend the night snoring!
This is logical because congestion prevents the air from passing freely. And, as every time his passage is difficult, he passes by making noise. To avoid this, and to give you a better night’s sleep at the same time, remember to clear your nose before going to sleep.
If simple tissues are not enough, you can use peppermint essential oil . Simply heat a bowl of water and add 2 or 3 drops of essential oil in it. Then lean over the bowl, close your eyes, and breathe deeply through your nose until it is completely empty.
You can put a towel over your head to make sure the vapors do not disperse too quickly. Also be careful not to spend more than 15 minutes above the bowl.
Thanks to peppermint, all your airways will be unblemished. And if your throat is irritated, it will also help to calm the inflammation and deflate it.
Note that the use of peppermint is prohibited in children under 6 years.
In addition, to help clear your nose, you can also take a hot shower before going to bed.
5) Sleep on the side
Sleeping on the back, the soft tissues of the throat sag, simply because of gravity. This makes the passage of air more difficult and, once again, it will cause the sound of snoring. Sleeping on the side, you will avoid this sag.
However, it can be difficult to keep the same position during the night, especially for those who are used to sleeping on their backs.
If you can not change this habit after several nights, there is a technique as simple as crazy: it consists of sewing a tennis ball on the back of a t-shirt, which you will use as pajamas. The discomfort will remind you to order every time you try to sleep on your back!
6) Pay attention to the position of your head
If your head is too low when you sleep, it will tend to block your airways, and thus cause snoring. To avoid this, choose your pillow well. It should be padded enough to not sag too much when you sleep, which will also help you sleep on your side.
Note that there are pillows specifically designed to combat snoring. They make sure to keep the head at a good height and keep the neck lying down.
7) Create a natural remedy to drink at night
The Improving Your Health blog offers a magic potion made from natural ingredients. This has the effect of cleaning the lungs and thus significantly reduce snoring.
To prepare it, you will need:
- ½ lemon;
- 1 piece of ginger;
- 2 apples;
- 2 carrots;
- ½ glass of water.
Start by cutting ginger, carrots and apples into pieces, after washing the ingredients and peeling the carrots. Then put all the pieces in a blender, and add the water and juice of the half-lemon. Mix well and drink your new remedy every night, about one to two hours before going to sleep.
Rich in vitamin C, the drink will help strengthen the immune system and fight against the onset of diseases such as flu and colds, which can also cause snoring.
Note that this remedy is all the more effective when taken in addition to the habits mentioned above.
8) Put an air humidifier in your room
Humidifying the air in your room will prevent you from waking up with a sore throat, but it also helps to decrease or stop your snoring. Indeed, when the air is too dry, it dries the throat, which ends up hindering the normal course of breathing … and thus give rise to snoring.
9) Adopt a mandibular advancement orthosis
To great ills, great remedies! If you have already tried all our advice but the snoring persists, you can think of sleeping with a mandibular advancement orthosis, or OAM. Behind this rather intimidating name hides a gutter to wear during the night.
By playing on the position of the jaw, it helps to stretch the tissue of the palate and to make space behind the tongue, which will help reduce the vibrations related to the passage of air, or even completely Stop.
Note however that in addition to being very little glamor, this gutter is rather expensive and can be unpleasant to wear. You will surely need a time of adaptation to make you there!
If this solution interests you, you should consult your dentist, who will then make an OAM adapted to your mouth. However, in this case, it may also be useful to see your doctor, as we explain in the next point.
10) Go see a doctor
Snoring is often considered a safe reality. And yet, if it occurs frequently and nothing seems to stop it, it could be a sign of more serious breathing problems, such as sleep apnea. The latter is caused by paralysis or obstruction of our airways. Our breathing then stops for a little more than 10 seconds and, when it resumes, it causes a snoring.
These cases of apnea can sometimes occur up to 100 times a night in some patients, and this is definitely a problem that should not be taken lightly.
In fact, sleep apnea increases the risk of having a heart attack or dealing with certain diseases, such as diabetes or depression. Not to mention that this type of apnea is tiring you, because it disturbs your sleep and prevents you from resting entirely!
If, in addition to your snoring, you face other health problems or are constantly tired, it is imperative to consult a doctor, such as an ENT specialist or a sleep specialist.
By looking into your case, the doctor can check if you are affected by a deeper breathing disorder or not. He can also offer you a real diagnosis and recommend a treatment adapted to your situation.
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