Snoring, in addition to being annoying, can affect your rest and put your health at risk. Know what products and habits can help you.
Snoring is not just annoying. They are the result of resistance to airflow in the upper airway and therefore merit a medical consultation. To rest properly and relieve our roommate, we tell you some tips on how to stop snoring and sleep better.
What to do not to snore
Just about people snoring from time to time. However, for some people, it can be a chronic problem Which ends up Contributing to Acute health Issues. In fact, it can be associated with serious diseases such as high blood pressure, stroke, or acute myocardial infarction.
If your doctor ruled out a medical cause, we tell you what the resources that exist against snoring and what habits you can adopt to reduce them and, little by little, eliminate them are.
The challenge of finding methods to stop snoring transcends the fights we can have with our partner. We make a list with the most effective devices so that you can stop snoring and reach the restful rest you need so much.
Anti-snoring nasal dilator: this easy-to-use device expands the nasal channels providing up to twice as much oxygen overnight.
- That helps reduce and eliminate snoring, and you wake up for more energy throughout the day. It is an apparatus formed by two cones that are introduced into the nostrils. The deeper they are placed, the more the pits expand and allow a greater flow of oxygen to pass through.
- Bracelet with electronic snoring biosensor: this device, which is used as an automatic watch that is very easy to operate, is a biosensor designed to detect snoring automatically. It uses the body’s natural biological feedback mechanism by stimulating the nerves in the wrist area.
Nerve stimulation (by electrodes) trains you to reduce the frequency and volume of snoring, and the nerves do not experience harmful side effects.
- Strip mentonera: is an elastic strap that fits around the head from the crown to the chin gently, holding the lower jaw in your sleep, helping to prevent snoring. The girdle is made of soft and durable neoprene material, and the fastener has a velcro applique that allows you to adjust it easily with ease. It may be utilized by men and women.
- Thermoformable mouthpiece: this mouthpiece is thermoformed to perfectly fit the teeth of each individual and keep the jaw and tongue in position, away from the respiratory ducts, and freeing the passage of air through the throat. To mold it, you have to follow some simple steps that are clearly indicated in an instruction. As it is designed with a special material, it is possible to shape it over and over again. You can repeat the steps until the result is satisfactory.
- Tongue retainer: it is a medical silicone device that, by means of suction, holds the tongue in position throughout the night, preventing it from blocking the airways while sleeping. This eliminates snoring completely and is a great, economical, and effective option.
Tips to stop snoring
Lifestyle changes, like losing weight, avoiding alcohol near bedtime, or sleeping on your side, can help you stop snoring. We give you some tips that can help you a lot:
- Avoid alcohol consumption: when drinking alcohol, the body becomes distended, and so do the throat muscles. By relaxing much more than usual, they allow the vibration of the air when entering to be uncontrolled.
- Reduce abundant meals: overeating before going to sleep causes heaviness. It is convenient to avoid foods such as grains, sausages, or some very fatty. Rather opt for fibers, herbs, and vegetables.
- Sleeping on your side: Sleeping on your back causes the tongue to slide back and prevent the free passage of air. It is also very likely that the mouth opens involuntarily, and the sound becomes loud. Ideally, strain in your side with a pillow which covers the exact space between your mattress and the head.
- Lose weight: overweight people may have excess tissues in the back of the throat that can narrow the airways. Similarly, if the triangular piece of tissue that hangs from the soft palate (uvula) is lengthened, the airflow may become clogged and increase vibration.
Why do we snore
Snoring may be Brought on by a number of aspects, like the anatomy of their nose, mouth, and stomach disease. Let’s look at each instance:
- Nasal snoring: This type of snoring occurs when, asleep, the muscles of the nasal walls relax. When they relax too much, something that happens to some people, the nostrils close when inhaled during the night. The reduction of air increases the pressure when breathing. This resistance causes soft tissues to begin to vibrate and become what we know as sub nasal snoring.
- Snoring of the pharynx: when you fall asleep and go from light sleep to deep sleep, the muscles in the palate (soft palate), the tongue and throat relax. In fact, the tissues in the throat can relax enough to block the airways and vibrate partially. The narrower the airway, the more complicated the airflow becomes, which increases the vibration of the tissue and, therefore, the snoring.
Not all people who snore have apnea. This particular situation occurs when the tongue presses on the bottom of the throat and completely blocks the passage of air generating temporary and repetitive asphyxiation. It is known as Obstructive Sleep Apnea and is the cause of severe health problems, which should always be treated with a doctor. Children with tonsils and swollen adenoids can also suffer from apnea.