How To Stop Snoring: Folk Remedies, Life Hacks And Tips

Statistics

According to statistics, snoring bothers about 40% of men and 30% of women, and most of them do not struggle with this problem. But if you do not let the solution of this issue take its course and devote a little time to yourself and your health, you can get rid of snoring once and for all. How to stop snoring

Snoring is caused by a narrowing of the airways, as a result of which the soft tissues of the pharynx, through which air enters, begin to beat against each other. The reasons may be:

• The presence of pathology of the respiratory system
• Enlargement of the adenoids/tonsils
• Curvature of the nasal septum
• Overweight and endocrine diseases
• Aging
• Bad habits – smoking, alcohol
• Abuse of sleeping pills
• Colds
• Neoplasms in the respiratory system

Snoring can lead not only to divorces but also to serious illnesses. The most dangerous among them is the syndrome of obstructive sleep apnea or respiratory arrest during sleep. With such a violation, the level of oxygen in the blood decreases, which can cause hypoxia (oxygen starvation) and cardiovascular diseases (arterial hypertension, arrhythmia, stroke, heart attack).

In addition, snoring negatively affects the general condition of a person, causes a feeling of suffocation, and in men, it can be the cause of sexual dysfunction. How to stop snoring.

There are many treatment options for snoring. Starting from home methods that everyone can try on their own, ending with surgical ones.

Medication for snoring is only aimed at reducing symptoms, but not at solving the problem as a whole. If snoring does not bother you on an ongoing basis, then you can try ordinary vasoconstrictor nasal drops (Otrivin, Nazivin, Sanorin) or special snoring sprays, which are sold not only in pharmacies but also on popular marketplaces.

1. Gargling with chamomile decoction – reduces puffiness and helps to avoid temporary snoring.
2. Sea buckthorn oil – for moisturizing. It is recommended to bury it in the nose a few hours in advance for sleep. The result will be visible in 2-3 weeks.
3. Inhalation with essential oils. Inhalation is carried out before bedtime with essential oils: eucalyptus, rosemary, mint, or pine. The strong scent quickly helps to clear the nose and has antimicrobial and anti-inflammatory effects.

1. Orthopedic pillow – provides the correct position during sleep, and is an aid to temporarily get rid of uncomplicated snoring.
2. The mouthguard is a device whose task is to keep the lower jaw in a certain position during sleep.
3. Plaster – a device with springs, placed on the wings of the nose and expanding them. The inner side of such patches is usually saturated with essential oils that moisturize the nasal mucosa and help fight to snore.
4. Anti-snoring dressing – is a neoprene dressing that fixes the jaw and relieves snoring when breathing through the mouth.

Surgical intervention is indicated primarily for people with the curvature of the nasal septum and neoplasms of ENT organs. The operation helps to widen the air passage and stop the vibrations of the soft palate.

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The most effective treatments for snoring are minimally invasive surgery, such as the laser method. The use of a laser allows safe and painless operations, to achieve tissue compaction and eliminate sagging and vibrations. Laser snoring treatment is carried out on an outpatient basis using local anesthesia and does not require a long recovery period.

1. Give up bad habits and lead a healthy lifestyle.
2. Get rid of excess weight.
3. Get rid of allergens.
4. Humidify the air in the bedroom.
5. Unlearn sleeping on your back.

How Can Mouth Exercises Help Stop Snoring and Sleep Comfortable

Snoring and obstructive sleep Comfortable is caused by flaccid airway muscles, tongue position (“tongue posture”), and mouth breathing during sleep. Exercising the mouth and throat can tone the airways and muscles of the tongue, encouraging breathing through the nose.

Just as going to the gym regularly can tone your arms, regular mouth and throat exercises will add strength to the muscles in your mouth and airways. More tense muscles are less likely to be flaccid and fluttering.

Technically, these exercises are called “myofunctional therapy” or “oropharyngeal exercises.” The oropharynx is the area at the back of the mouth that includes the back of the tongue, the sides of the pharynx, tonsils, adenoids, and the soft palate (the soft muscle at the back of the palate).

Researchers have found2 that repetitive oropharyngeal exercise while awake can help prevent tissue over-flexibility and vibration during sleep. Several studies have shown that toning these muscles can help reduce snoring and alleviate forms of obstructive sleep apnea.

Who Can Benefit from Snoring Mouth and Throat Exercises?

The benefits of these exercises for the mouth and throat (“myofunctional therapy”) have been extensively studied in people who snore or have mild to moderate obstructive sleep apnea. People with obstructive sleep apnea benefit most from myofunctional therapy when used in conjunction with a CPAP machine or after surgery.

It is important to note that even with mild snoring, mouth and throat exercises are not always effective. The effectiveness of these exercises can be influenced by individual factors such as the size and shape of a person’s mouth, tongue, and throat.

Oropharyngeal exercise may be less effective if the person snoring is associated with alcohol or sedation, which relaxes the muscles in the back of the throat.

Are There Any Side Effects of Oral And Throat Exercises?

Myofunctional therapy may seem tedious or silly to some people, but it has virtually no disabilities.

Health risks can arise if people use mouth exercises instead of other prescribed treatments for snoring and obstructive sleep apnea. It is recommended that you consult your doctor before starting or stopping any treatment for snoring or sleep apnea.

In order for the snoring person to learn to sleep on their side, sew a pocket to his pajamas (on the back between the shoulder blades) and put a tennis ball in it. Every time the snorer rolls over onto its back, it will feel uncomfortable and roll over on its side.