8 easy steps to prevent snoring

Snoring is a common thing some people do when they sleep. However, this condition can be a serious thing and affects daily life. At the time of snoring, oxygen supply can be reduced, so you are tired the next day. If not addressed, the time to sleep that should be used to rest, becomes not optimal.

This Is What Happens When You Snore

When you snore or snore, it means that vibrations occur in the roof of the mouth, soft tissue in the mouth, nose, or throat. When the flow of air into the tissues in the throat and experience obstacles, that's when the vibrations that make a sound occur. Interestingly, half of the adults have or regularly experience snoring. Snoring sounds that are created also vary, depending on the origin of the vibration. If the soft tissue that vibrates is behind the nose, it will produce smooth snoring. But if the palate is the palate and the back of the throat, it will produce a harder snoring. Snoring is caused by several things, such as obesity, drinking alcohol, taking sleeping pills, certain sleeping positions, smoking, or abnormalities in the nose and throat. Especially in children, snoring can be caused by enlarged tonsils.

Snoring is a sign of disease?

Maybe all this time you don't know that snoring can be a sign of having a serious illness. One of them is sleep apnea, which is a sleep disorder that can make you stop breathing for a few seconds to two minutes when you are asleep. This makes oxygen levels in the blood decrease so you will feel fatigue and headaches the next day. Snoring is also closely related to several chronic diseases, such as stroke, diabetes, high blood pressure, obesity, and heart disease.

How to Prevent and Stop Snoring Habits

To avoid various health problems that can occur due to snoring, you must immediately overcome this bad habit. Try the eight easy steps to prevent snoring:

• Change Sleep Position

Sleeping position turns out to determine whether you snore or not. According to one study, sleeping on your back can cause you to snore. This happens because sleep with your back to the back can make the base of the tongue and soft palate in the mouth covering the throat wall, causing sound vibrations during sleep. To anticipate this, try sleeping on your side. If you are used to sleeping on your back, try placing a tennis ball or anything on the mattress that can make your back feel uncomfortable when lying down. Automatic, discomfort can get you used to sleep sideways.

• Enough sleep

Lack of sleep or having a poor sleep schedule can trigger you to snore. For example you are too busy working to forget to spend enough time to sleep. When you have reached a very severe point of fatigue, the condition of the muscles will become tense, making you sleep snoring.

• Avoid Booze and Sleeping Pills

Usually people who have never snored, will snore immediately after consuming alcoholic drinks. According to research, drinking alcohol contains four to five hours before bedtime can make snoring worse. So you should avoid consuming this drink before going to bed. Taking sleeping pills also needs to be avoided. Indeed this drug can make you sleep quickly, but sleeping pills can make the muscles in the neck become more relaxed so that makes your snoring worse.

• Drink a lot of water

When dehydrated, the process of releasing mucus in the nose and soft palate becomes sticky. It can encourage you to snore. Therefore, multiply drinking water. For women, ideally drink about 11 glasses of water a day, while men as much as 16 glasses.

• Wash the Nose with Salt Water

Snoring caused by nasal congestion can be treated by opening the nasal passages to keep them open, so that they can circulate air. If the nasal cavity is blocked due to flu or other things, the incoming air flow can turn into snoring. To overcome this, you can wash your nose with a solution of salt water, like treating sinusitis naturally at home. Or it could be the easy way, which is taking a warm bath before going to bed.

• Lose Weight

Losing weight can be a way to deal with snoring. But this can not be applied to everyone because there are some people who are thin also often snore. This method can be done if you start snoring when you gain weight, whereas before you did not snore. Weight gain, especially those that affect the neck, can cause you to snore.

• Do not smoke

Smoking can cause the nose and lungs to become blocked. These conditions can trigger you to snore. So, stop smoking now to be free from snoring and other dangers from smoking.

• Keep the Bedroom Clean

Allergies can trigger you to snore. To minimize this, always keep your bedroom clean. Clean all furniture in the room, such as beds, pillows, sheets, and curtains to avoid mites or fleas.

It's best to avoid sleeping with pets to avoid dandruff from animals entering your nasal cavity. As a precaution, replace your pillow every six months to avoid mites or fleas. Snoring can be a more serious problem. For example, your partner is disturbed by sleep because you snore, your own sleep is also disturbed, or you feel tired due to lack of oxygen. As a result, the next morning you or your partner may be sleepy and threaten life safety while driving a vehicle or doing other activities. In addition, you may experience conditions such as suffocation when snoring, and this can be dangerous. If snoring is very annoying, you should consult a doctor for more appropriate treatment. You can find information on hospitals that deal with sleep disorders, including snoring disorders that you experience.