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45% of adults snore from time to time. But constant snoring is a serious matter.
Snoring not only causes discomfort, it can also signal health problems. Therefore, you should not put up with it, especially since there are several ways that help get rid of snoring even without the use of medications. RBC-Ukraine writes about this with reference to the publication of nutritionist Oleg Shvets on Facebook.
How to get rid of snoring
“45% of adults snore from time to time. But constant snoring is a serious matter. A person who snores often prevents their partner from sleeping well, which can cause stress. And create real problems in the marriage. In addition, 75% of people who snore have obstructive sleep apnea sleep, when breathing is disrupted for a short period of time, which increases the risk of developing heart disease and its life-threatening complications,” explains the doctor.
Shvets notes that you should not self-medicate snoring with sprays and tablets without consulting a doctor. Many anti-snoring products are sold without adequate scientific research to prove their effectiveness. The doctor advises you to try the following methods to stop snoring.
Change your sleeping position
“When you lie on your back, the base of your tongue and soft palate move toward the back of your throat, causing a vibrating sound while you sleep. Sleeping on your side can help avoid this. There are special full-length support pillows that help you sleep on your side,” he says. Shvets.
Another fun way to wean yourself from sleeping on your back is to glue tennis balls to the back of your pajamas to make it difficult to stay in this position.
“If snoring continues regardless of sleep position, the cause may be obstructive sleep apnea. In this case, you should not delay seeing a doctor,” the doctor advises.
Lose weight
It happens that snoring is associated with weight gain, if the person has not snored before. Excess fatty tissue around the neck compresses the inner diameter of the throat. This makes it more likely to curl up during sleep, leading to snoring. In this case, having gotten rid of extra pounds, you can forget about snoring.
Avoid alcohol
“Alcohol and sedatives reduce the tone of the muscles in the back of the throat at rest, which increases the likelihood of snoring. Even people who usually do not snore will snore after drinking alcohol. It is not recommended to drink alcohol 4-5 hours before bedtime,” emphasizes Shvets.
Practice good sleep hygiene
Poor bedtime habits can have consequences similar to drinking alcohol. For example, after working long hours without getting enough sleep, you go to bed overtired. Then the sleep is sound and deep, and the muscles become as relaxed as possible, which causes snoring.
Open your nasal passages
“If snoring starts from the nose, you need to keep the nasal passages open. When the nose is blocked or narrowed, for example due to a cold, fast air is more likely to lead to snoring,” says the doctor.
He explains that taking a hot shower before bed can help “open your nose,” during which you can rinse your nose with salt water. Or rinse the nasal passages with a solution of salt water using a special kettle. There are also nasal strips that improve air flow in the nose.
Change your pillows
Dust mites that accumulate in pillows can cause allergic reactions and lead to snoring.
“And when pets sleep in bed with their owner, they inhale pet dander, another common irritant. So if problems only occur at night, these factors may contribute to snoring,” says Shvets.
To minimize dust mites and allergens, clean your pillows once every couple of weeks and replace them every six months. And keep pets out of the bedroom.
But you shouldn’t buy special pillows to prevent snoring. They prop up the head, which solves nasal problems but can cause neck pain.
Drink plenty of fluids
When dehydrated, the discharge from the nose and soft palate becomes stickier. This makes snoring worse. Women are recommended to consume 2.2 liters of fluid daily, and men 2.7 liters.
