Treat snoring while sleeping
- Change your sleeping position.
- Get enough sleep.
- Drink more water.
Changing your sleeping position: One of the first ways to help treat snoring during sleep is to change your sleeping position, as sleeping by lying on the back is a strong cause of snoring during sleep, and this is because the tongue retracts inward, causing obstruction in the airway. Hence it causes snoring while sleeping.
Therefore, when changing your sleeping position to sleeping on one side of you will prevent snoring during sleep, as some studies reported that those who suffer from sleep apnea when they changed their sleeping position experienced a significant improvement in their ability to breathe better during their sleep. Of those who snore while sleeping and aspire to a peaceful sleep, you should only sleep on your side and try to use a pillow to help you not move by placing it next to your back.
Take enough sleep: You must take enough sleep to prevent your snoring during sleep, as some studies have shown that people who suffer from lack of sleep are more likely to snore than others, so you should organize your sleep time in order to have a quiet and comfortable sleep, and you should also Do some things to help you improve your sleep (you should reduce daytime naps, avoid spending time in front of screens before bed, set fixed bedtimes), and if you make these changes, you will be able to sleep better than before.
Drink more water: Although it is a simple act, it has a very effective role in treating snoring during sleep, as not drinking enough water may cause dehydration, which in turn leads to an increase in mucus thickness, and then hinders the proper breathing process, which It makes you more likely to snore during sleep. Some research has also stated that if you drink alcoholic beverages or caffeine, you should drink 8 to 15 cups of water per day in order to prevent dehydration that causes snoring during sleep.
Some lifestyle changes to treat snoring during sleep
- Loss of body weight.
- Try mouth exercises.
- Quit Smoking.
- Avoid alcoholic beverages.
Reducing body weight: One of the most common causes of snoring during sleep is overweight and obesity, as it makes you more likely to develop obstructive sleep apnea during sleep, and your attempt to lose weight may contribute to treating snoring very effectively, as experts recommended that weight loss is one of The most important reasons for preventing snoring during sleep, so if you are one of those who suffer from weight gain problems, you should start following a diet and do some exercise in order to help you lose weight, but you must follow a correct healthy diet in order not to have any kind of health risks .
Try mouth exercises: Exercising is beneficial for the body in general, but mouth exercises have a very effective role in preventing snoring during sleep. Oral exercises are medically called (oropharyngeal exercises), and these exercises work to strengthen the muscles of the tongue, soft palate, and throat. The exercises are done by moving the tongue and parts of the mouth, and some studies have been done on some people who were suffering from snoring during sleep to start doing mouth exercises for a period of three months, and then the results proved that these exercises caused a decrease in the rate of snoring by 59% .
Quit smoking: smoking is one of the most common reasons that cause you to snore during sleep, and smoking affects the general health of the body as it causes serious diseases such as lung cancer and coronary heart disease and causes death, and it can affect your children and make them more susceptible to infection Snoring while sleeping. If you are a smoker and you or your children suffer from snoring, you must quit smoking to preserve your health.
Avoid alcoholic beverages: Drinking alcohol causes snoring during sleep, especially if you are one of those who drink alcohol before bedtime. It also leads to obstructive sleep apnea during sleep. You should refrain from drinking alcoholic beverages if you want to treat snoring during sleep.
What is snoring?
Most people suffer from the problem of snoring during sleep, and snoring occurs due to the lack of proper air flow into the throat and nose, which causes vibration of the tissues inside the throat and nose, especially the elastic tissues, and a snoring sound is produced as a result of this vibration, and if your tongue is in an inappropriate position, it may cause Difficulty breathing normally.
Also, snoring affects the health of your sleep, as it causes you insomnia, which makes your sleep intermittent. As a result, you will be tired throughout the day, which makes you vulnerable to many health problems. Permanent snoring, which is accompanied by a loud sound, can cause strokes or heart attacks. or obstructive sleep apnea.
Also, snoring can cause problems between you and your partner if your snoring affects the health of his sleep or disturbs him, and you can get rid of snoring in many ways, including surgical or non-surgical.
Causes of snoring
- the age.
- Alcohol and tranquilizers.
- Anatomy.
- family history
- Public Health.
- the weight.
- pregnancy hormones.
Age: With age, a person suffers from muscle weakness, which negatively affects the airways, so most of those over 50 years of age snore during sleep.
Alcohol and sedatives: Alcoholic drinks and some medications relax muscles, which results in air not entering the throat and nose properly, which leads to snoring while sleeping.
Anatomy: If you have a soft palate, enlarged adenoids, a large tongue, tonsils, or a deviated septum, you often suffer from difficulty breathing because the air does not enter the throat and nose properly, which makes you snore while sleeping.
Family history: Snoring can be inherited in some cases. It is possible that you snore during sleep because one of your parents snores.
Public health: Colds, influenza, and allergies cause nasal congestion and obstruction, which impedes proper breathing and air entry, and causes snoring during sleep.
Weight: Most of the people who suffer from snoring and breathing problems during sleep are those who are overweight or obese.
Pregnancy hormones: Pregnancy hormones cause weakness in the muscles of the nose, throat and mouth, making pregnant women more likely to snore during sleep.
