5 key habits to stop snoring and improve rest

THE snorethat nocturnal sound that can be both harmless and irritating at the same time, should not be underestimated, especially for those who share a bed. While it is common for almost all of us to snore at some point, its persistence could signal a more serious problem.

These loud breathing noises They originate in the tissues of the upper respiratory tract and usually affect older people or overweight people. However, according to Medline Plus, in some cases snoring could be a symptom of a more serious disorder: sleep apnea.

Sleep apnea, a disorder that stops breathing while you rest, can lead to daytime drowsiness and other health problems. If snoring persists, it is essential to consult a specialist to evaluate the possibility of this disorder and address it appropriately. Not ignoring these signs can make a difference in your sleep quality and overall health.

5 tips to reduce noise when you snore

In the search for restful nights of sleep free from sound interruptions, adopting certain lifestyle habits is the key to transforming rest and providing the sonic peace we so desire.

• Maintain a healthy body weight

According to Medline Plus, excess weight is presented as a determining factor in increased snoring, since the The extra tissue in the neck area puts significant pressure on the airway. This phenomenon reveals how the relationship between overweight and snoring frequency can have direct consequences on respiratory health during sleep.

• Change your sleeping position

It is normal for people to snore more when they sleep on their back, as this causes the base of the tongue to collapse towards the throat wall, causing vibration sounds. Change location to Sleeping on your side helps prevent snoring.

• Apply methods to open the nasal passages

In some cases snoring starts from the nose, having the open nostrils help reduce snoring since he The air can circulate more slowly.

Warm showers before bed help open the nasal passages, another option is to rinse with a bottle of salt water.

• Avoid consuming alcohol before going to bed

Alcohol reduces the rest of the back muscles of the throat as do sedatives, causing more snoring.

• Take care of your sleep hygiene

Having poor sleeping habits usually has the same effect as consuming alcohol; not sleeping enough generates excessive tiredness and can cause snoring.

Factors that can make snoring worse

• Swelling of the tissues.
• That the nasal septum is twisted or folded.
• Nasal polyps.
• Congestion.
• Swelling on the palate.
• Inflammation of the adenoids and tonsils, as they block the airways.
• Let your tongue be larger than your mouth.
• Poor muscle tone.

How to detect if I have sleep apnea?

This is important to note If you detect any of these signs, you should consult a medical specialist. It’s a cycle that people with sleep apnea suffer from.

• Stop breathing completely or partially for more than 10 seconds during sleep.
• By huffing or gasping when breathing starts again, the person who snores and suffers from apnea wakes up without realizing it.
• Then he starts snoring again, and it’s a cycle that repeats several times during the night and causes him difficulty sleeping deeply.