The average person spends about 100,000 hours in their sleepmore than a third of your life. During the night, our body completely restores the energy expended, rests and recharges. If a person does not sleep for at least one day, he will become aggressive, nervous, his coordination and perception of the world will deteriorate sharply. Now imagine that you have not gotten enough sleep for six months. And the reason for this is ordinary snoring, which annoys not only you, but also your other half, children and neighbors. And if at first everyone treats this phenomenon indulgently and makes fun of the person making this unpleasant sound, then later the situation gets much worse.
Why we snore and what is fraught with it
With age, due to past illnesses,hormonal imbalance and similar reasons, the muscles of the larynx weaken and stretch greatly. The sleeping person inhales and exhales, at this time the air flow, passing through the nasopharynx, begins to rattle, causing snoring. A person who makes such a noise usually does not get enough sleep. As a result - drowsiness throughout the day, poor health, headache. That is why you need to start treating snoring immediately, as soon as it breaks into your quiet and peaceful nights. However, in no case should you treat this problem indulgently. Often people think that snoring is not a pathology. After all, our grandmothers and mothers faced something similar, while few tried to deal with a noisy neighbor. But everything is not as simple as it seems at first glance, since weakening of the muscles is not the only reason that entails snoring. Apnea and dyspnea are two serious diseases that are accompanied by respiratory arrest. If you do not start treatment in time, the condition may worsen. Such individuals usually have problems with the cardiovascular system, blood pressure, central nervous system, etc. Snoring is also common in people suffering from chronic rhinitis or obesity, having a congenital or acquired defect of the larynx. Another fairly common cause is a deviated nasal septum. It is almost impossible to independently determine the cause and get rid of the disease if you do not have a medical education. Therefore, before you decide to self-medicate, still consult a specialist. And if he approves your methods, feel free to begin the fight against snoring.
How to get rid of snoring at home
It is not always necessary to get rid of snoringundergo a long course of treatment, buy expensive drugs, go under the surgeon's knife. It is enough to follow some rules, use folk methods, lead a healthy lifestyle. And if you start following some advice, snoring will not bother you.
- Sleep
Try to always sleep on your side to avoidsnoring. Make sure that the head of the bed is raised. Never fall asleep without a pillow or a special bolster! The problem is that during sleep, the muscles completely relax, the tongue falls back and blocks the air supply to the lungs. The sleeping person can even suffocate. It is better to buy orthopedic bedding. A special mattress will follow the contours of your body, preventing, for example, the neck from bending incorrectly or turning your head. If you sleep on an old sofa on which your mother used to rest, it is not surprising that you snore.
- Alcohol and cigarettes
Avoid drinking alcoholic beverages before bed andDo not smoke. Alcohol causes relaxation of all muscles, as a result of which you can snore. Therefore, after a stormy feast, you should wait at least two to three hours. And only after this time you can lie down on the bed. Beforehand, take a shower, drink green tea, breathe fresh air. This will help reduce the effect of alcohol on the body.
- Lose weight
If you have problems with excess weight, youYou urgently need to lose weight. Stop eating fatty, sweet, and starchy foods. Introduce vegetable salads seasoned with low-fat yogurt or kefir into your diet. Forget about fast foods, semi-finished products, crackers, chips, and other similar products. Start doing sports. Go to the gym at least twice a week. No time to visit such establishments? Morning and evening exercises have not yet been canceled. And try to travel as little as possible by private and public transport, and walk more.
- Medications
Also, avoid taking sleeping pills,antihistamines or sedatives. If the prescribed medication causes you to snore, be sure to tell your doctor. In this case, he or she should prescribe you another medication or conduct an examination.
- Warm up throat
Every day for a month, make a sound"Ee-e-e" 20-30 times. But don't just say it, but make an effort and sing a song. During the exercise, try to tense the muscles of the larynx, soft palate and neck. Also learn a couple of tongue twisters and repeat them daily. This will help train the weakened muscles of the larynx walls, get rid of snoring. Plus, you will learn to speak beautifully, get rid of speech defects that almost everyone has.
- Distilled water and aloe
This option is suitable for people who snore.appears during a runny nose. So, firstly, you should drink one and a half liters of liquid daily to remove all harmful substances from the body. Secondly, the nose should be dripped with aloe juice, which has antibacterial and anti-inflammatory properties. It is not for nothing that our grandmothers grew this plant on their windowsills.
- Sea buckthorn oil
To get rid of snoring at home will helpsea buckthorn oil, which must be instilled one drop in each nostril four hours before bedtime. This treatment should last about 3 weeks. Do not forget to check in advance whether you are allergic to this product.
- Acupuncture and acupressure.
There are quite a few on the surface of our bodypoints, by influencing which you can get rid of snoring. By irritating certain areas of the body, you can correct and influence the work of certain organs. But only a specialist who has been trained in a specialized institution can do acupuncture massage. You should not trust your health to the first comer! Therefore, do not forget to check for a certificate and diploma. These procedures are performed exclusively with clean, warmed hands. Press on the skin not with nails, edges of the palms, but with the pads of the fingers. You should deeply and quickly act on the desired point, while you need to rotate and vibrate your finger for 30 seconds. Point massage helps to normalize sleep and tones all the muscles of your body, including the soft palate. However, please note that such manipulations will help only in the initial stages.
- Cabbage
Some healers claim that if you crush itcabbage leaf with honey or grind it in a blender and take this mixture every day before going to bed, then you can forget about snoring once and for all. Well, it's worth a try. Store the resulting product in a cool, dry place. The main thing is that you are not allergic to any of the ingredients.
- Exercises
The specialists developed a complexexercises, the regular performance of which will help get rid of snoring at home. However, you should understand that if you resort to them once or twice a week, there will be no improvement. You should do it at least 5 times a day for the entire month. So, option one: close your mouth tightly, pull your lower jaw down as much as possible. To tense the muscles, bite a special rubber tube. After you feel slightly tired, start making circular movements with your jaw counterclockwise and back. Option two: open your mouth slightly, strain the back of your tongue and try to pull it toward your throat as much as possible. Try to stick your tongue forward, as if you were at a doctor's appointment who should examine your tonsils. Do not forget to breathe through your nose, not your mouth. If you strictly follow these tips, and snoring still interferes with your good rest, then, of course, more radical methods are needed. To begin with, you can try to buy special attachments that are made to order. You still don’t need to buy a universal one, since the size and shape may not suit you. And such pleasure is not cheap. Also, to get rid of snoring, you may need surgery, so you should not delay a visit to the doctor.
