Unpretentious home appliances that fix the human body in a certain position during night or daytime rest, special fitness for the muscles that support the palate, larynx, etc. will help get rid of snoring. But first, you should understand its causes. Indeed, sometimes snoring can accompany obstructive sleep apnea, which is a mortal danger to humans, or be a symptom of other pathologies.
Why does snoring occur
Snoring causes a lot of trouble not only for 45% of the stronger sex, 20% of the fair half of humanity, but even 10% of children. And, of course, to all the people around them.
The people “snorers” aptly dubbed “sleeping tigers.” But not always those who give out a wide variety of “trills” in a dream are overweight. Although snoring often accompanies obesity, sometimes lean men and slender women make a variety of sounds at night.
Among the many reasons that turn ordinary citizens into “sleeping tigers”, in addition to being overweight, accompanied by the growth of adipose tissue around the pharyngeal ring, there are:
nose injuries leading to a curvature of its septum;
ARVI, tonsillitis and other inflammatory pathologies of ENT organs;
old age with a characteristic weakening of muscle tone;
smoking, which also reduces muscle tone, worsens the condition of the mucous membranes, facilitates the intervention of pathogenic microflora and provokes the development of inflammation;
dry air of rooms where a person spends most of the day;
poor sleeping positions (with head thrown back, on the back);
congenital anomalies in the development of the respiratory system (underdeveloped lower jaw with an inward bevel, too long palatine uvula);
excessive addiction to alcohol;
some neuromuscular pathologies;
endocrine disorders, etc.
If snoring interferes only with those around you, and the person himself is fresh, cheerful and full of energy, does not complain about his health, you can try to get rid of unpleasant loud sounds using the healthy lifestyle recommendations and fitness exercises from Healthyinfo.
But if the “sleeping tiger” itself has additional pathological symptoms, it is necessary to rush to see a doctor to find out the cause, undergo an additional examination and, if necessary, receive adequate complex therapy, sometimes including:
orthopedic devices (caps, nasal pads, etc.);
the use of special breathing apparatus (CPAP therapy);
in some cases, surgical treatment.
Should be alert:
copious or unusually colored discharge from the nasal cavity;
disturbing and interrupted sleep;
feeling tired in the morning, despite the fact that the night’s rest was quite long;
asthma attacks in a dream, a feeling of lack of air;
depressed psycho-emotional state, etc.
If additional pathological symptoms appear, you should consult a doctor, since snoring often accompanies respiratory arrest (obstructive sleep apnea syndrome), as a result of which oxygen starvation develops, all body tissues suffer, brain cells die, and death can occur at any time.
How to get healthy sleep
If the cause of snoring lies in the wrong lifestyle, it is necessary to abandon bad habits. This will not only help normalize the sleep of the whole family, improve the psychological climate in the house, but also reduce the risks of developing many deadly pathologies for the “snorer”.
Eating habits are also not always healthy, and they are often the main culprits of obesity and its accompanying snoring. Therefore, “snorers” with excess body weight will not hurt to reconsider their own culinary habits. Few can do it alone. Therefore, we advise you to seek the help of an experienced nutritionist or specialist in therapeutic and preventive nutrition, who will draw up an individual weight loss program.
It is important to normalize the schedule of sleep and wakefulness, reduce physical activity. After all, snoring often appears only when a person literally falls on a pillow in a state of extreme exhaustion.
It is necessary to maintain cleanliness, optimal humidity and temperature in the premises. Too dry, warm air additionally dries out the mucous membranes lining the human respiratory tract. This makes breathing difficult, especially for those who already have inflammatory or other diseases of the lungs, bronchi, etc.
For patients with allergies, it is necessary to conduct an audit in the bedroom and get rid of those items (down pillows, wool blankets, soft toys, curtains, etc.) that are not only “dust collectors”, but can hide allergens (dust mites, animal hair , toxic substances in the composition of synthetic materials). For the same reason, we advise you to escort your beloved pets out of the bedchamber.
It is not uncommon for people to snore in only one position, lying on their back with their head slightly tilted back. In this case, turning the “sleeping tiger” into an ordinary person will not be difficult. A special backpack for “snorers”, which is put on the back, preparing to fall asleep, will help. Its solid content does not allow a person to take a favorite position.
If there is no backpack, the problem will be solved by a regular pajama jacket or T‑shirt, on which (on the back) a pocket should be sewn. A hard object, such as a tennis ball, is placed in it.
Fitness against snoring
Regular fitness helps to tame the “sleeping tiger”. This complex is designed specifically to strengthen the muscles of the pharynx. We recommend doing 10 repetitions for each exercise.
Place the palm perpendicular to the line of the chin and, overcoming the resistance of the hand, push the lower jaw forward, and then return to its original position.
Move the open brush under the chin, back side up. Overcoming the resistance of the hand, open and close the mouth.
Make movements of the lower jaw to the right and left.
Without making movements, strain-relax the muscles of the jaw (with a delay of 10 seconds).
Press the tongue on the teeth without opening the mouth (with a delay of 10 seconds).
Move the tongue to the sky, press on the top of the vault (with a delay of 10 seconds).
Stick out your tongue as much as possible (with a delay of 10 seconds).
Without opening your mouth, move your tongue back and move it left and right.
Actively articulating, alternately pronounce the vowels “y”, “and”.
The amusing fitness “Callwriting” is very useful. First, with the lower jaw, without opening your mouth, carefully “write” all the letters, and then repeat the “lesson”, using the tongue sticking out as much as possible.