Snoring Control Methods

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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

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);
    pregnancy;
    congenital anomalies in the development of the respiratory system (underdeveloped lower jaw with an inward bevel, too long palatine uvula);
    excessive addiction to alcohol;
    allergy;
    sleeping pills;
    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:

    medications;
    orthopedic devices (caps, nasal pads, etc.);
    the use of special breathing apparatus (CPAP therapy);
    in some cases, surgical treatment.

Should be alert:

    temperature rise;
    labored breathing;
    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

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

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.

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    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.

By Yraa

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