Snoring is a problem that bothers many people. In addition to making the person sleeping next to you annoyed to the point of affecting your relationship. It also causes insecurity or guilt for disturbing the sleep of others. More seriously, it may indicate health problems or diseases that you are facing or may lead to other diseases in the future.
Snoring is cause by a blockage of our airway. Is also divid into normal and dangerous. Normal snoring is when the airway is partially block. When you inhale, the muscles vibrate and produce a loud snoring sound, but it is not dangerous. But if the obstruction is complete, meaning air cannot flow through the airway at all, this condition is call sleep apnea.
This snoring with apnea is a dangerous type of snoring. This must be addressed urgently. It should not be left untreated. This dangerous snoring or sleep apnea can cause incredible damage to our health, both in the short term, such as waking up with a headache, not feeling refreshed, falling asleep or feeling sleepy during the day. Or it may cause long-term adverse effects such as heart disease, ทางเข้า ufabet, stroke, or high blood pressure.
However, snoring can be relieve if you know how to take care of your airway so that it can function normally and does not affect your breathing while you sleep, as follows:
– Those who know they are obese, overweight, or have a body mass index (BMI) that exceeds the standard must lose weight, control their diet, and exercise regularly. Because excess fat has a direct effect on narrowing the airway.
– Get enough sleep, at least 6 hours per night.
– Go to bed and wake up on time and regularly. You should make it a routine. Don’t go to bed at 10pm tonight and go to bed at 1am tomorrow. You shouldn’t do that.
– Avoid alcoholic beverages before bedtime, such as liquor, beer, and wine. Because alcohol causes the muscles to relax more than normal, causing obstruction, which is a cause of snoring.
– Avoid using sleeping pills, sedatives, or muscle relaxants before going to bed. This can also cause snoring, similar to drinking alcoholic beverages.
– Avoid drinking tea, coffee, and smoking in the afternoon. Or before bedtime because substances such as caffeine and nicotine will make us sleep poorly. It may not be directly related to snoring, but it is good to avoid it if possible.
– Drink plenty of water. Snoring caused by a cold or allergies, which causes difficulty breathing due to mucus blocking the airway, requires mouth breathing instead, resulting in snoring or sleep apnea. Drinking water can help reduce the concentration of mucus that occurs while sleeping, making breathing easier and snoring less.
– Sleep on your side. Sleeping on your back can cause frequent and loud snoring. Because the base of your tongue and soft palate fold down to the back of your throat. When you breathe, it vibrates and creates a loud snoring sound. Changing to sleeping on your side can help to some extent.
– Clean your mattress regularly. Irritation from allergens is often follow by inflammation of the respiratory tract. Therefore, dust mites and other particles that accumulate in pillows, blankets and mattresses should be removed regularly by cleaning them every 2 weeks . It is best to kill dust mites living in bedding by washing them in hot water at 60 degrees Celsius once a week for about 30 minutes each time.
It is also best to avoid letting pets into the bedroom to prevent allergy symptoms from worsening and prevent snoring.