Snoring can affect our rest by altering our sleep and that of our partner.
There are several factors that can intervene for a person to snore: the relaxation of the muscles of the tongue and throat, a prolonged palate , congestion or obstruction of the airways, large tonsils and in people who are overweight or obese.
What can cause snoring?
- ] That our sleep is not restorative, causing stress that can affect our health in the long term.
- It affects our productivity and state of mind.
- They can deteriorate the couple's relationship, ] This is due to the irritability and tension that is generated by inadequate rest.
Recommendations to combat it
- Lose weight if you are overweight. Fat tissue in the back of the throat is usually the cause of snoring. Losing even a little weight can be very beneficial if you want to stop snoring.
- Perform exercise or regular physical activity.
- Avoid eating large meals and do not go to sleep immediately afterwards.
- Avoid consuming alcoholic beverages before you go to bed.
- If you are a smoker and have problems with snoring, consider seriously quitting.
- Avoid taking tranquilizing medications because they can relax the tissues in the throat causing snoring.
- Try to sleep on your side.
- Follow tips to stop snoring.
Tips to stop snoring naturally
Sleep sideways: This position is ideal to avoid snoring, and it works in many cases. There is a good reason why you should not sleep on your back: in that position, the tongue and soft palate rest against the back of the throat, obstructing the airways. A little trick to not turn around is to bake a bag in our pajamas and place a tennis ball, so every time we try to turn the discomfort of doing it on the tennis ball it will return us to our side position.
Raise the head of your bed: If you sleep on your back, buy extra pillows and lean on the bed instead of lying on your back. Lifting the headboard 4 centimeters is enough to help prevent our tongue from blocking the throat, preventing snoring. You can place a pair of books, guides or blocks on upper legs, so that the bed is slightly inclined.
Avoid dry air: If your room is dominated by a rather dry air, consider buying a humidifier, because dry air promotes congestion, which in turn promotes snoring.
Taking a hot bath or shower: Doing this before bedtime can help relieve snoring by keeping the moist breathing channels
Accommodate your pillows: Having a pillow that is too flat or a very high pillow can lead to a bad position of your head and neck in favor of snoring, it is recommended get a pillow with enough support for your head but without being too spongy.
Remedy with honey and lemon: Honey helps relax the throat, so it is a useful remedy against snoring You prepare a mixture with two teaspoons of natural honey and the juice of a lemon, then take the mixture and pass it without accompanying it with another drink, allowing it to act.
Remedy with eucalyptus: If you have a humidifier you can add a few drops of eucalyptus oil, but if not, dilute a little in a spray bottle with water, shake and spray on the head of your bed, so you can help clear the airways while you sleep.
Try any nasal congestion: Gargle with a mint mouthwash to reduce the size of the mucosa of the nose and throat. This is especially effective if snoring is a temporary condition caused by a cold or allergy. Change your sheets and pillow cases frequently to relieve nasal congestion and mitigate bedroom allergens. Also, try vacuuming floors and washing curtains frequently.
Consider using a nasal or sinus mouthwash: These are designed to completely remove debris and mucus formed in the nose. Rinsing will be helpful in relieving snoring.
Stick some nasal strips to open your nose: These are available at most pharmacies. Follow the package instructions and stick a nasal strip on the outside of the nose. These work by lifting and opening the nasal passages to increase air flow.
Exercises for the tongue and throat
Believe it or not, toning the muscles of your tongue and throat can help reduce snoring, there are some exercises that can be useful to achieve these goals.
Sing: Strengthen your throat so it does not relax and block the air when you sleep. While you are driving to work, turn on the radio and sing as loud as you can. Singing several times during the day will give your throat a workout and keep your sleep deeper.
Repeat the vowels: Pronounce "AEIOU" clearly and deliberately 10 to 20 times before going to bed. 19659002] Move your tongue: Stretching your straight tongue as much as possible, move your tongue to the sides of your mouth, touching the corners of your lips but without loosening the muscles of the tongue. Perform two or three times a day.
Stick out your tongue as much as you can and then relax : Repeat ten times. Get your tongue out again, try to touch your chin and hold on. Repeat ten times trying to touch your nose.
Exercise with the jaw: Push your lower jaw forward, surpassing the upper jaw and count to 10, make 5 to 10 repetitions a day.
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