Snoring is a sleep problem that affects the health of both the snoring person. And also disturbing the person sleeping next to it until it can lead to relationship problems Studying how to cure snoring is therefore a good solution for all parties. Because in addition to helping reduce the potential health effects of snoring Also makes it possible to return to sleep in bed with others normally
Why is it snoring?
Snoring occurs when the muscles at the back of the neck relax while sleeping and partially block the airway, causing it to narrow. When air travels through narrowed airways during sleep. Muscles around the airway vibrate and cause a snoring sound.
Snoring is common to people of all genders and ages. But it is more common in males between the ages of 40-60 years. In addition, some people may be more at risk of snoring, such as being overweight or obese, drinking large amounts of alcohol, smoking, using sleeping pills. Or sedatives There is an abnormality in the soft palate and face shape. Have an enlarged Tomsil or adenoids gland, etc.
How to cure snoring
There are several ways to cure snoring. People with this problem can try to modify their behavior at home as follows.
Adjust the position Should lie with the head raised higher than the body. By adjusting the head of the bed 30 degrees or using a pillow about 4 inches to help reduce swelling of tissues in the upper respiratory tract. And should lie on your side Because lying on your back can cause the base of the tongue to move, blocking the airway around the throat. If you are worried about coming back to sleep on your back while sleeping You could sew a small pocket on the back of your pajamas and put a tennis ball in it.
Lose weight: People who are overweight will have fat on their necks. This results in narrowing of the upper airway, leading to snoring. Weight loss through regular exercise, diet, and a healthy diet. Will help reduce fat in those areas Makes the airways wider And helps to reduce snoring, however, although losing weight, some people may still be snoring as well.
Exercise regularly To help increase the tightness of the muscles in the pharynx And reduce the obstruction in the airways. In particular, aerobic exercise can result in a sustained increase in heart rate and breathing.
Such as running, walking up and down stairs, brisk walking, cycling, swimming, or at least aerobic dancing. 30 minutes a day, etc.
Try to clear your nose. Allergy sufferers with relapsing may take antihistamines or use steroid nasal spray before bed.
For reduce swelling of the nasal mucosa And allows easy breathing through the nose This will result in less flickering of the soft palate and uvula. It can also soften the sound of snoring. A warm bath before bed or a saline rinse may also help to clear and breathe more easily.
Avoid drinking alcohol and drugs that cause drowsiness before bed. Avoid alcoholic beverages at least 2 hours before bedtime. Including not taking medications that cause drowsiness such as sleeping pills, sedatives, and antihistamines kind sleepy so I risk the muscles of the neck and brain awake dropped more slowly. This causes the obstruction of the upper airways to increase, causing snoring to follow. Those who have never snored before can sleep after drinking alcohol and taking drugs that cause drowsiness.
Not smoking before bed. If you are a smoker Give yourself a break from smoking at least 4-6 hours before bed.
This is because tobacco smoke can cause tissues in the upper respiratory tract to swell or have a stuffy nose. Which can ultimately lead to difficulty breathing and snoring. The more cigarettes, the greater the risk of snoring.In addition, people who inhale cigarette smoke without smokers may also experience snoring.
Drink a lot of water because if the body is dehydrated The secretions in the nose and soft palate will become thicker, resulting in snoring.
Get enough sleep Sleep should be about 7-8 hours a day, because sleep deprivation will make the body tired until deep sleep. This results in sagging throat tissue and possibly obstructing the airway. Causing snoring to follow.
Wash and clean the mattress and pillow cases regularly. It may be a source of allergens, dust or dander of the pet, who shares the bed with the owner. This includes other irritants that can get stuck in the pillow and cause suffocation or snoring while sleeping. And should change pillows every 6 months to reduce the accumulation of allergens.
How severe is snoring, should I see a doctor?
If you notice that you or the person lying next to snores loudly, has difficulty breathing, wakes up in the middle of the night due to suffocation. Intermittent breathing stops while sleeping Or feeling very sleepy during the day Should see a doctor for treatment Because these symptoms may be signs of Sleep apnea That require treatment The doctor may check the patient’s sleep by measuring the oxygen level in the blood. It also records movement, snoring and sleep apnea. Which is examined at a hospital under the supervision of a doctor or a sleep monitor specialist.
If abnormalities are detected Doctors can offer a range of treatments, such as an adjustable semi-finished oral device, to help increase the area of the back of the neck in mild patients. Put a positive pressure aerator into your nose or mouth during sleep to open the airway. This reduces the obstruction of the upper airway and relieves snoring, suitable for patients with moderate to severe symptoms. Including surgery, neck puncture or drug use as appropriate for each patient, etc.
How to treat snoring problems by doctors
For those who snore at severe levels Or snoring because of health problems such as sleep apnea Your doctor may suggest alternative remedies along with self-care:
Medication Your doctor will give you drugs to treat the underlying cause of the snoring, such as antihistamines or decongestants. To relieve swelling and irritation in the nose caused by allergic rhinitis, etc., patients should use the medication strictly according to the doctor’s instructions.
Using a snoring-reducing device, for example, using a small, tape-based nasal patch on both nostrils. Use a chinstrap or tape under the chin to prevent opening your mouth while sleeping. Use a mandibular alignment aid to increase the area inside the throat and prevent narrowing of the airways. Or use a dental tool that holds the upper and lower jaws together. And move the jaws forward Which will widen the upper airway while sleeping, etc.
Surgery is a way to reduce snoring by increasing the size of the upper airway. Such as the uvula and soft palate to tighten the tissues around the throat. In some cases, tonsillectomy and amniocentesis may be involved.
Surgery of soft palate and uvula using laser. Radiofrequency ablation to help strengthen the tissues Or Pillar implantation by injection of synthetic fibers, polyester on soft ceilings, etc.
Inserting a compressed air pressure (Continuous Positive Airway Pressure (CPAP)) is a treatment for snoring by blowing air pressure from the CPAP into the nose or mouth while sleeping. To help pressurize the air to expand the upper airways throughout the time the device is turned on This is because snoring in medicine is often caused by narrowing of the upper airways. This treatment may help reduce the symptoms of snoring. And reduce exhaustion during the day from poor sleep Using a CPAP machine is generally a simple process. But before use, consult a medical professional about the appropriate air pressure, disease severity and other factors to be aware of.