What are the ways to keep yourself from snoring?

The best prevention and ** methods for snoring are as follows:

1. Enhance physical exercise and maintain good living habits.

2. Avoid smoking and drinking, because smoking can cause aggravation of respiratory symptoms, and drinking alcohol can aggravate snoring, nocturnal breathing disorders and hypoxemia. Especially drinking alcohol before bedtime.

3. For obese people, they should actively lose weight and strengthen exercise. Our experience is to lose 5%-10% of body weight.

4. Snoring patients often have decreased blood oxygen content, so they are often accompanied by hypertension, heart rhythm disorders, increased blood viscosity, and increased heart burden, which can easily lead to the occurrence of cardiovascular and cerebrovascular diseases, so it is necessary to pay attention to blood pressure monitoring and take antihypertensive drugs on time.

5. It is forbidden to take sedative and sleeping drugs before going to bed, so as not to aggravate the inhibition of respiratory center regulation.

6. Adopt a lateral decubitus sleeping position, especially the right decubitus position, to avoid the tongue, soft palate and uvula from falling back and aggravating the upper airway obstruction during sleep. A small leather ball can be placed on the back while sleeping to help enforce sleep in the lateral decubitus position.

Clause. 1. Wash your nasal cavity before going to bed.

For patients who snore, it may be caused by a blocked nose, so you should pay attention to washing your nose in time, so as to ensure that you can breathe more smoothly when sleeping, and there will be some excrement accumulation in your nostrils.

Clause. 2. Don't be too tired during the day.

When the body is particularly tired, it is easy to snore when sleeping at night, so you should pay attention to the combination of work and rest, do not be particularly tired every day, and relax properly when it is time to rest, so as to reduce snoring at night.

Clause. 3. Choose the right pillow.

Sleep with a pillow every day, a suitable pillow is not only very comfortable to sleep soundly, but also helps to reduce snoring, the pillow should not be higher than 15 cm, especially for small children should be as low as possible.

Clause. Fourth, control your weight.

Usually pay attention to control the weight, proper dieting, don't let the body be too obese, because obesity is a very important cause of snoring, and people with moderate body fat and thinness do not snore.

Clause. 5. Maintain a scientific sleeping position.

It is recommended that you can lie flat or lie on the left side, lie on the right side, and try not to lie on your stomach, because lying on your stomach will make the nasal cavity and mouth and other parts be compressed, snoring is more likely to occur, and in severe cases, it may also cause a risk of suffocation.

If you want to reduce snoring, it is still very necessary to develop good living habits in daily life, and it is recommended that you should also pay attention to more physical exercise, improve physical fitness, keep obesity away from yourself, and start from many aspects, I believe that you will be able to keep snoring away from yourself and reduce the adverse effects caused by snoring. If you want to stop snoring, you should find out the cause of snoring and then treat the symptoms**.

Snoring is associated with narrowing of the pharyngeal passages, and the common groups are obese people, people with loose throat muscles, and people with throat inflammation, these people will experience the phenomenon of narrowing the pharyngeal passages, and the air flow will make a sound when it passes through. If it is the cause of excessive obesity, you need to continue to exercise in your daily life, which can burn excess body fat and help improve symptoms. Pharyngeal muscle relaxation can be directed by a doctor with drugs that nourish the nerves, such as methylcobalamin.

If it is caused by throat inflammation, antibacterial and anti-inflammatory drugs are generally required.

Snoring is a pervasive sleep phenomenon that most people are used to and dismiss, and some people see snoring as a sign of a good night's sleep. In fact, snoring is the enemy of health, because snoring makes sleep apnea repeatedly, resulting in severe hypoxia of the brain and blood, forming hypoxemia, and inducing hypertension, cerebral heart disease, arrhythmia, myocardial infarction, and angina.

1. Improper sleeping posture: When the pillow is too high or too low when sleeping, sleeping on the stomach compresses the respiratory tract or takes the left decubitus position to compress the heart, it may lead to poor breathing, and then the symptoms of snoring appear. Snoring caused by this cause can be solved by choosing a pillow of suitable height and adjusting the appropriate sleeping position;

2. Poor diet: Long-term smoking, drinking or drinking before going to bed may lead to snoring, especially alcohol will inhibit the respiratory regulation function of the brain, relax the muscles at the base of the tongue, and then affect the breathing and snoring. It is recommended to improve such bad habits, which can reduce the possibility of snoring by imitating smoking and alcohol cessation;

3. Obesity: This type of person may have obstructed breathing due to the accumulation of fat in the throat, and then start snoring. You can control your weight and reduce the frequency of snoring in a scientific way.

1.Maintain a regular sleep pattern and make sure to go to bed and wake up at the same time every day. 2.

Pay attention to the combination of work and rest, and have enough rest time. 3.Pay attention to the warmth of the lead annihilation, the sleeping environment is quiet and warm, and pillows, quilts, etc. are used on site to ensure the quality of sleep.

4.Maintain proper exercise and exercise more. 5.

Preparing for bed, such as drinking warm water, going for a walk, and doing relaxation activities, can help improve sleep.