How to Avoid Snoring

How to Avoid Snoring

About 50% of couples suffers because of a partner snoring or has sleep apnea (interruption of breathing during sleep). This is very unhealthy, lack of sleep or bad sleep can cause several diseases, like depression or fatigue, for example.

Several factors may influence, among them: obesity, aging and lifestyle. People with these disorders are more likely to develop heart disease, arrhythmias, high blood pressure and stroke.

The following guidelines, known as sleep hygiene, consisting of some practical measures that are used to change poor habits with regard to health to improve the quality of life of people suffering from sleep disordered breathing. A good sleep is essential to have a healthier life. Check out these tips:

How to Prevent Snoring

  1. Lose weight. The accumulation of fat in the neck, thorax and abdomen increase the chances of snoring and apneic strangle because the passage of the airway and hampering breathing;
  2. Eating reeducation associated with exercise are strong allies to combat obesity. However, physical activity should be avoided near bedtime;
  3. Avoid consumption of alcohol close to bedtime. Alcohol causes a greater relaxation of the neck muscles which increases the intensity of snoring and the number of apnea events during the night;
  4. Avoid smoking, since smoking beyond the stimulant effect of nicotine, causes inflammation of the uvula - "bell" and the tissues of the pharynx, which is another factor that hinders the passage of air in the neck region;
  5. Try to do light meals at dinner. Avoid sleep on a full stomach, because abdominal discomfort forces you to sleep supine (face up). In this position, snoring tends to be more intense due to the relaxation of the muscles and the force of gravity which pushes the tongue towards the throat and commits the air passage;
  6. Putting chocks under the headboard of the bed to lift it about 15cm mitigate the effects of gravity and the displacement of the tongue towards the throat;
  7. Small jaw and palate are deep and narrow factors that compromise breathing during sleep. Mouthparts projecting chin slightly forward are able to prevent snoring, apneas and improve breathing during sleep;
  8. Due to aging, the muscles lose their tone and become flaccid. Speech exercises are helpful to strengthen the muscles of the throat and prevent snoring;
  9. Surgeries to clear the nose and deviated septum correction provides good results;
  10. Avoid sleeping pills without a prescription. Some medications such as benzodiazepines act in the central nervous system and can aggravate snoring and apnea.

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