Almost everyone has snored, aka snoring, while sleeping at least once in a lifetime. But, if it’s too often, snoring can not only affect the quantity and quality of your sleep, but it will also affect your sleeping partner and your family.
In addition, snoring can also cause serious health problems. Quoted from Everyday Health, in addition to lack of sleep, feeling tired throughout the day, irritability, people who snore often also have a 34% greater chance of having a heart attack and 67% percent are more susceptible to stroke. Other health problems include sleep apnea and decreased passion.
Easy tips for overcoming snoring
Fortunately, sleeping in separate rooms is not the only solution to stop snoring complaints. There are many other effective solutions available to help you and your partner sleep better at night and straighten out relationship problems that might be caused when one person snores.
Try the natural remedies and simple lifestyle changes below, which can help you stop snoring.
1. Change sleeping position
Sleeping on your back or stomach causes the tongue and flesh around the throat to loosen “inside” and clog the airways, causing the sound to vibrate while you sleep. Sleeping sideways can help you deal with annoying snoring every night.
You can also use body pillows (large and long pillows that can support your entire body) to help you keep your sleeping position sideways throughout the night.
If you happen to have a sleeping partner who is always snoring, try tucking a tennis ball behind his nightgown (you can sew a bag inside to keep the ball in place). When he rolls over to move position, the discomfort caused by the tennis ball will “force” his body to return to its starting position, sleep sideways without having to wake himself up. It sounds strange, but if he can continue to sleep well without waking up from the sound of his own snoring or poking you all night, this trick should not be a problem.
If snoring continues to occur regardless of sleeping position, obstructive sleep apnea may be the cause. Consult a doctor for more information.
2. Change your pillow
Allergens in the bedroom and on your pillow can play a role in your “hobby” snoring. Dust mites can accumulate on the pillow and cause allergic reactions related to snoring.
Sleeping with a pet can also affect your snoring, as the hairs that fall out may be inhaled, clog the airways, and cause irritation.
Wash your pillow every two weeks and replace it with new pillows every six months. Also, routinely clean your bedroom to avoid the buildup of mites and allergens.
3. Adjust the room temperature in damp conditions
If you sleep in a room with very cold or very dry temperatures, this can explain the reason why you snore. Dry air will dry the condition of the throat and inner wall of the nose, causing the nose to clog. The nose is blocked causing the air to enter and exit and to make the surrounding tissue vibrate.
The trick, increase the room temperature by one-two degrees or use a humidifier to warm the room’s air.
4. Support the head
You can support the head about 10 centimeters higher when you sleep to keep your tongue from being pushed back and blocking the airway, it can also help open the airway slightly wider.
Keep in mind, don’t make your head rebuttal too high, because this can also make your airway blocked – keep you snoring. Adjust the height of the head rest as comfortably as possible, and choose objects that are not too soft or too flat, for example a stack of two rather hard pillows or a pile of books tucked behind your sleeping pillow. Use a pillow that can keep your head and neck in the right and comfortable position.
5. Sufficient body fluid intake
Drink plenty of fluids before going to bed. Secretion in the nose and throat wall will become sticky when you sleep thirsty, and can cause you to snore.
6. Gymnastic throat muscles
Try doing a few of these tricks:
- Pronounce each vowel (a-i-u-e-o) loudly and repeat for three minutes, several times a day.
- Place the tip of your tongue behind your front teeth. Slide your tongue back and forth for three minutes every day.
- Shut your mouth and mouth mouth. Hold for 30 seconds,
- With your mouth open, move your lower jaw to the right and hold for 30 seconds. Repeat for the left side.
- With your mouth open, tighten the muscles behind your throat repeatedly for 30 seconds. Tip: Reflect and see the uvula (‘ball’ that hangs behind the tongue) moves up and down.
- Promote the lower jaw by showing teeth, hold it in 10 times the count slowly. Repeat 5-20 times a day
- Extend your tongue as far as possible. Move right, left, touch the corner of your lips while still keeping the tongue position straight. Do it twice a day.
Performed every day, throat exercises can strengthen the muscles in the upper respiratory tract and at the same time become an effective solution to reduce or stop the intensity of your throat.
7. Anti-snoring medicine
If your independent business does not work successfully stop your snoring, consult an ENT doctor. He may recommend medical procedures, such as Continuous Positive Airway Pressure (CPAP), surgery to dilate the size of your airways with tissue removal or correct abnormalities, laser-assisted uvulopalatoplasty (LAUP), platelet implants, or somnoplasty.