Il snoring it is a phenomenon that occurs during sleep, through the emission of an annoying noise that involves the nose and mouth. The cause is to be found in the pulmonary ventilation which in most cases is compromised. The remedies for quitting they exist and we anticipate that it affects the lifestyle a lot. Before continuing here is a themed video: how much to sleep according to the zodiac sign.
Behaviors to avoid to stop snoring
In itself the phenomenon of snoring it wouldn't be a serious condition, but the problem arises when it is associated with other disorders like the ones we list below. Breathing is impaired due to incorrect passage of air in the throat.
- sleep disorders
- sleep apnea (very dangerous condition for health)
- reversed sleep-wake cycle
We have collected below a whole series of incorrect behavior and to be avoided in order not to further aggravate the problem of snoring.
- To eat a lot before going to sleep
- Do one high-calorie diet
- Be sedentary
- Drink alcohol before bed (read here how you can stop drinking)
- Smoke a lot and before sleep
- Use drugs with a sedative effect
- Ignore or underestimate the sleep apnea
- Sleeping in supine position
- Don't face a specific diagnostic path
- If necessary, do not resort to surgery or other medical therapies
How to stop snoring: some tips
If you notice that other disorders appear in addition to snoring, such as sleep apnea, you must see a doctor immediately and expose the problem well. There are gods specialized centers for the treatment of sleep disorders, and in some cases the use of the CPAP mask may be recommended.
Another thing to do is focus on understanding What could be the cause trigger of the problem. In many cases the most common are: obesity, fatty deposits around the neck, excessive alcohol consumption, smoking, frequent use of sedative medications. If you can find a cause, it's time to take action to fix it - by stopping drinking alcohol, smoking, or starting a low-calorie diet, for example.
Contacting the doctor is always the best thing: only he will be able to investigate thoroughly to detect the presence of:
- swollen tongue
- adenoids
- tonsils
- nasal polyps
- deviation of the nasal septum
- accumulation of secretions in the respiratory tract
- rhinitis
- sinusitis
- soft palate problems
Often it will be right there visit to the otolaryngologist to solve much of the problem through surgery aimed at restore effective and efficient ventilation.
7 ways to stop snoring you haven't thought of
You're still wondering how to stop snoring? The further advice we can give you are the following:
- avoid the supine position e you sleep turned on your side
- if he can't sleep on the side, raise your head at least 20cm through the use of an extra pillow
- try a cushion studied specially to stop snoring
- sing for at least 20 minutes a day to promote the tightening of the throat muscles
- before going to sleep do i nasal washes
- keep the well humidified bedroom (try the dehumidifier)
- ask advice for a mobile device that reduces snoring at night
Foods to avoid and to prefer
One of the things that most affects snoring is that you need to control if you want to stop snoring, and the diet. We have collected a number of foods that are best avoided if you suffer from this problem, together with foods that are preferable and could be a valid help.
What not to eat?
- The foods from fast food, such as chips, sandwiches, sweet and savory snacks.
- Reduce or in some cases delete the portions of: pasta, bread, pizza, potatoes, derivatives, fatty cheeses, fatty meats and fish, cold cuts, sausages, sweets
- Alcohol
- Whole milk.
- Foods rich in connective tissue such as pork rinds, offal, molluscs.
- Foods too rich in indigestible fibers: for example large portions of stewed or raw legumes.
- Foods that cause reflux (chocolate, tomato, citrus).
- Sodas
There are no real foods to prefer, but some healthy habits to keep in mind. For example, one of these provides that dinner is always the lightest meal of the day.
An example? 200g of breast of grilled chicken, 200g of salad, 60g of bread (2 slices) and two tablespoons of oil.
What else to do?
- Chew thoroughly.
- Don't overdo the portions.
- Prefer light and digestible foods:
- Choose light cooking such as: pressure, steam, in foil, boiling, pan with low heat.
How to stop snoring: medications and medical treatments
There are some on the market drugs capable of promoting night rest, but it is always better to take them under strict medical supervision. To stop snoring, then there are real medical treatments which are used in the most serious cases.
In most cases, these surgical operations they are used to correct upper airway defects and concern: removal of the tonsils (tonsillectomy), removal of adenoids (adenoidectomy), reduction of turbinates, septoplasty.
Natural remedies to stop snoring
Whoever snores at night does it because can't breathe wellbut what can you do to get back to sleep peacefully also for the joy of the partner? There are some natural remedies.
- Drink herbal tea or valerian extract: both improve sleep quality.
- Use essential oils: they help loosen mucus and reduce inflammation of the mucous membranes in the upper airways.
- Use the nasal patch (you can find it on Amazon for € 13,99): increases the flow of air from the nostrils and promotes breathing. How to apply it? After cleaning and drying the skin, remove the protective film and apply the patch by pressing lightly on the flaps. To remove the nasal patch in the morning, first lift the flaps and then gently peel off. It is recommended to use the nasal patches only once and for a maximum of 12 hours. The patches have a good seal and do not irritate the skin.
Try the anti snoring nasal dilator (on Amazon for € 9,99).
It has a design that it adapts perfectly to the shape of the nostrils and prevents snoring by improving sleep quality. Also avoid waking up in the morning with a headache, sore throat and dry mouth. In this way, the flow of air to the nostrils will increase and the habit of open mouth breathing during sleep (cause of many upper respiratory infections) will be eliminated.
