How To Get Rid Of Snoring During Sleep At Home? 7 Methods

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Video: How To Get Rid Of Snoring During Sleep At Home? 7 Methods

Video: How To Get Rid Of Snoring During Sleep At Home? 7 Methods
Video: 5 ways to stop snoring 2024, March
How To Get Rid Of Snoring During Sleep At Home? 7 Methods
How To Get Rid Of Snoring During Sleep At Home? 7 Methods
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How to get rid of snoring during sleep at home?

How to stop snoring
How to stop snoring

The treatment of snoring does not always require surgical intervention; in some cases, you can get rid of the pathology at home. This does not mean that you need to self-medicate - just some of the factors affecting snoring can be eliminated using simple and safe methods.

Situations in which the use of these methods is permissible:

  • Drinking alcohol, nicotine;
  • Overweight;
  • The use of drugs;
  • Chronic respiratory diseases;
  • Changes associated with aging of the body;
  • Physical overwork;
  • Physiologically irrational body position.

In many cases, snoring causes several causes at once, so a complex effect should be chosen.

Content:

  • Sleep snoring factors
  • Home remedies for snoring
  • Positional treatment
  • Snoring exercises

Sleep snoring factors

Excess weight

Excess weight
Excess weight

Excessive body fat is one of the leading causes of snoring, so losing weight will help get rid of the negative symptom. The optimal bar to strive for to get visible results is a monthly loss of 3.5% of total body weight.

What you need to do to lose weight:

  • Follow a diet;
  • Apply dosed physical activity;
  • Observe the diet.

To reduce the weight of the case, it is recommended to include in your menu:

  • Protein-rich foods - chicken fillet, veal, low-fat dairy products, egg white;
  • Fruits and vegetables, rich in fiber - apples, cabbage, bananas, avocados;
  • Whole grain bread, durum wheat pasta, brown rice, oatmeal;
  • Foods containing complex carbohydrates - millet, buckwheat, beans, lentils.

It is not recommended to use sugar-containing, fried and smoked foods, fatty meats, canned food, mayonnaise, wheat flour products, carbonated drinks. The list of prohibited products includes sausages, french fries, pork, lamb, canned food, kvass, beer, soda, high-fat dairy products.

Good nutrition rules:

  • The proportion of fat in the diet should not exceed 30% of the total food;
  • Fractional meals - 5-6 times a day;
  • It is desirable that the mealtime hours are unchanged;
  • Dinner is scheduled no later than 2 hours before bedtime.

It is strictly forbidden to snack on high-calorie sandwiches, chocolates, it is better to eat an apple or low-fat yogurt if you feel hungry.

A prerequisite for rational weight loss is physical activity:

  • Running at a slow and medium pace;
  • Active team games (volleyball, basketball);
  • Brisk walking at a speed of at least 120 steps per minute;
  • Aerobic physical activity (cycling, stationary bike use);
  • Sports or Latin American dances.

Any kind of physical activity is mastered gradually, dosing the load in stages.

Control over the use of drugs

Medicines of certain pharmaceutical groups have a relaxing effect on the muscles of the upper respiratory tract. These are antihistamines, sedatives (Phenazepam, Tranquezipam, Fezanef, Fensitat). In order not to provoke snoring, it is advisable to use them in a minimal dosage or refuse altogether, to choose analogues without such a side effect as relaxation of the pharyngeal muscles.

Chronic fatigue

Chronic fatigue
Chronic fatigue

Psycho-emotional overload, physical fatigue, a busy work schedule, lowered immunity weaken the body and lead to snoring at night.

Overwork prevention measures:

  • Alternate types of activity, change the mental load to physical;
  • Go to bed no later than 23 hours;
  • Rest and work in a ventilated area;
  • Master the relaxation technique and apply it regularly;
  • Do not watch content and TV shows with negative content before going to bed;
  • Distribute the load evenly throughout the day;
  • During work, take five-minute breaks every hour.

Smoking and alcohol

The toxic components of nicotine when exposed to the mucous membrane of the respiratory tract disrupt their normal functioning, causing edema. When combined with relaxed pharyngeal muscles, edema can significantly reduce the airway lumen, causing nighttime snoring. To reduce the negative effect of nicotine, you should reduce the number of cigarettes smoked and quit smoking 2-3 hours before bedtime.

Even the smallest dose of alcohol relaxes the muscles of the upper respiratory tract. The tissues of the pharynx, tongue, palate begin to vibrate, creating a sound background emitted by a snoring person. In order not to provoke snoring, you need to stop drinking alcohol at least 2 hours before bedtime.

Chronic upper respiratory tract diseases

Chronic upper respiratory tract diseases
Chronic upper respiratory tract diseases

Mucus, which is actively secreted in diseases of the nose and pharynx, narrows the lumen of the airways, leading to snoring.

Measures to reduce or reduce the intensity of snoring:

  • Instilling 2 drops of olive, sea buckthorn oil into each nostril;
  • Carrying out inhalation from the herb of mint, thyme, eucalyptus, filled with a glass of boiling water and infused for 20-30 minutes, it is carried out, tilting the head over a container of hot water. An alternative to inhalation is an aroma lamp filled with eucalyptus essential oil. It can also be added to a humidifier in the room in which a person suffering from snoring sleeps;
  • Rinsing with medicinal solutions of the mouth and nose - a saline solution is prepared from 1 tbsp. l. salt dissolved in a liter of warm water. They are gargled for 5 minutes. To rinse the nasal cavity, a saline solution is drawn in in each nostril and released through the mouth.

Age-related changes in the tone of the muscles of the nasopharynx

Human body tissues lose their tone and elasticity with age. The muscles of the nasopharynx are no exception, which sag over the years, partially blocking the lumen of the upper respiratory tract. Sagging tissues of the pharynx rub against each other in a dream, provoking snoring.

Home remedies for snoring

Snoring cure methods
Snoring cure methods

To relieve the negative symptoms associated with snoring, there are many special devices and drugs:

  • Fixing strap - a soft "bridle" in the form of a strap is put on the lower jaw, fixed at the back of the head and keeps the mouth closed;
  • A custom-made mouthguard - attaches to the teeth, locks the jaws in one position, allowing air to pass freely through the respiratory tract;
  • Snoring nipple - prevents the tongue from sinking and vibrating, displacing the lower jaw forward and thereby creating an increased tone of the pharyngeal tissues;
  • Nasal dilator - attached to the nostrils, opening them slightly and keeping them in this state at night, the device improves breathing and prevents snoring;
  • Medicines - aerosols doctor snoring, silence forte, slipx, as well as special lozenges prevent snoring, improving nasal breathing.

[Video] Dr. Berg - SNORE IN YOUR SLEEP? How to stop snoring:

Positional treatment

Positional treatment
Positional treatment

Despite the official terminology, positional treatment is simply a change in the usual snoring posture. It is advisable to sleep on your side to free your breathing. It is possible that at first the body will tend to assume a familiar position during sleep.

To quickly get out of this, there is a simple trick - a pocket is sewn onto the back of your night pajamas, in which you need to put a small hard ball at night. One has only to turn on your back - the pressure of the ball will force you to change your position to a more acceptable one.

Instead of a ball placed in a pocket, you can use a "sleepy backpack" - a bag fixed on the back with a dense filling. In Japan, an alarm clock with a motion sensor is used for this purpose. When changing posture, it gives a signal that makes the person wake up and return to their usual position.

If snoring is triggered by sleeping on a low pillow that causes the head to roll back, change the sleeping accessory to a larger one or an orthopedic pillow. The specially designed surface geometry of the orthopedic pillow will allow the head and neck to be in the most physiological position during sleep, which will minimize the risk of snoring. There are models of orthopedic pillows with a recess for the head, fixing it in the correct position.

There is another simple trick to prevent the tongue from sinking in and the airway from snoring. To do this, it is enough to raise the headboard 10-15 cm above the usual position by sliding a stable support under the bed legs.

Snoring exercises

Snoring exercises
Snoring exercises

Decreased tone of the pharyngeal muscles is one of the main causes of nighttime snoring. Due to the relaxation of the muscles of the whole body, the muscles of the upper respiratory tract also relax, vibrating under the influence of the air jet from the lungs. There is a set of several exercises, which can be performed in 2-4 weeks to get rid of snoring or reduce its intensity. It is enough to do the exercises twice a day for 10-15 minutes, and the second time it is done before bedtime.

Exercises to strengthen the muscles of the pharynx and prevent snoring:

  • Move the lower jaw forward, overcoming resistance with the palm, then back;
  • Perform similar movements with the jaw to the right and left;
  • Open and close the mouth, while moving down, overcoming the resistance created by the palm placed under the chin;
  • "Write" imaginary numbers or letters in the air with the lower jaw;
  • Stick out your tongue, trying to reach them to the chin several times;
  • Simulate pushing the teeth out with the tongue with the mouth closed;
  • Press your tongue against the sky;
  • Pronounce vowel sounds, intensely articulating with lips and tongue, straining the muscles of the neck;
  • Close your mouth, perform the pendulum movement with the tongue laid back as far back as possible;
  • Firmly grip a wooden stick or spoon, a fork with your teeth, holding them for 40-60 minutes;
  • Imagine a virtual dial drawn on the sky, press your tongue on the imaginary numbers 1, 11, 5, 7, and then on 12, 3, 9, 6.

The sequence of the exercises and their combinations are completely unimportant. The main thing is to carefully perform them until you feel a little tired.

Even at home, you can do a lot to stop snoring without investing material resources. A strong-willed effort to regularly prevent snoring is bound to lead to success.

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The author of the article: Lazarev Oleg Vladimirovich | ENT

Education: In 2009, he received a diploma in the specialty "General Medicine" at the Petrozavodsk State University. After completing an internship at the Murmansk Regional Clinical Hospital, he received a diploma in Otorhinolaryngology (2010)

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