Tips for not snoring, tips on how not to snore Tips for sleeping without snoring

Today's topic is relatively "heavy" - snoring, which seems to be a commonplace and inconspicuous topic, but it does bother many people ......Let's find out about snoring.

The so-called snoring is a sound caused by the airflow hitting the narrow airway, causing the soft tissues of the pharynx to vibrate. Since the muscles are in a relaxed state during sleep, they will be slightly stronger than when they are awake, and if the pharyngeal cavity is narrowed, to a certain extent, the airflow will cause the local mucosal tissue to vibrate, resulting in sound.

Is snoring a problem? Let's put aside the aspect of affecting the rest of others, most of the snoring in life is simply snoring is benign, 10% to 30% of people snore intermittently, there is apnea, is a typical symptom of obstructive sleep apnea syndrome, generally speaking, sleep apnea, is a temporary pause in breathing during sleep, generally speaking, the mouth and nasal airflow stop for more than ten seconds for a apnea, in a night of seven hours of sleep, if the apnea occurs more than 30 times, and accompanied by daytime fatigue, Symptoms such as drowsiness are known as obstructive sleep apnea syndrome. In fact, if it is a slight and uniform purring, or occasional snoring caused by a bad sleeping position, it is not too harmful to the human body, but once the airway is narrowed, to a more serious extent, or even completely blocked, the snoring will affect the respiratory airflow, and the respiratory airflow will be reduced or stopped, and the harm will be great.

How to reduce snoring? At present, the trouble of various methods of snoring is also limited, so it is recommended not to pay too much attention to simple snoring, and if you suspect sleep apnea, you should go to the local otolaryngology department or respiratory department for examination.

Folk** snoring tricks.

1. 5-10 peppercorns, soak a glass of water in boiling water every night before going to bed, and take it after the water is cool (do not take the peppercorns) for 5 days.

2. Snoring while sleeping: The pillow should not be too high, and keep the sleeping position of lying on your side.

3. As long as you dilute 3 or 4 drops of mouthwash with warm water and rinse your mouth before going to bed, you can weaken and stop snoring. This mouthwash contains a resin oil, which has a special anti-snoring effect, which can improve the blood of the throat mucosa**, so that the throat cavity mucosa is in a state of full blood supply, and the soft palate and uvula will not vibrate due to relaxation, and the snoring will be weakened and stopped.

What are the dangers of snoring.

Snoring has a certain impact on human health, frequent apnea occurs when people snoring, which will lead to a serious lack of oxygen to the brain, and people will have dry mouth, dizziness, drowsiness and drowsiness that affect work and study. The lack of oxygen caused by snoring is very damaging to the cardiovascular system. Frequent snoring can cause hypertension, myocardial infarction, arrhythmia, cerebral thrombosis, cardiopulmonary failure and other diseases, and even lead to sudden death at night, which seriously affects people's life and health safety.

Exercise the muscles of the throat.

The reason why people snore is because when the air passes through the throat during sleep, the passage is narrowed due to the relaxation of the throat muscles, which leads to poor air circulation and makes sounds. Therefore, exercising the throat muscles has a very good effect on relieving snoring. Usually we can exercise the throat muscles.

For example, practicing sticking out the tongue and stretching back and forth can exercise the throat muscles. It is also possible to practice curling the tongue with the tongue against the roof of the mouth. You can also practice cheek raising, exhale and inhale back and forth, and exercise your throat.

These exercises can make our throat muscles stronger, which can expand the throat passages, and when we sleep at night, we breathe more vigorously, the air circulation is smoother, and it is not easy to snore.

Change your sleeping position. Some people snore when they sleep at night, which may be caused by an incorrect sleeping position. Therefore, when we sleep at night, we should choose a sleeping position that suits us.

Generally speaking, the right side sleeping position is the most suitable sleeping position for the human body. Lying on the right side can prevent compression on the heart and lungs, and when you sleep at night, your body will not be compressed. It can also prevent the tongue from obstructing breathing, effectively relieving the occurrence of throat obstruction, and making breathing smoother than lying on your back.

Of course, when people sleep at night, they will unconsciously change their sleeping position many times, so it is impossible to keep lying on the right side all the time, but in comparison, it is better to keep the right side when sleeping.

Be careful**.

In fact, it's also a clever trick on how not to snore. People who are obese are more likely to snore as compared to thin people. Therefore, ** will become the goal of our actions.

If you are obese, you will accumulate more fat in your neck, and when you sleep at night, your throat will be squeezed, resulting in poor breathing and snoring. Therefore, for the sake of their own physical health, obese people are about to start **.

Good routine.

Many people have the habit of staying up late, feeling particularly tired, and snoring when they sleep at night. This is because staying up late often leads to fatigue of the body, and it also causes the muscles in the throat area to relax, which leads to snoring. It can be seen that the harm of staying up late is still relatively large.

We should develop good work and rest habits, go to bed early and get up early, and avoid staying up late.

To relax your body.

If the body is in a particularly tired and nervous state, it will also make the snoring situation more serious. Therefore, we must learn to relax our bodies, not to drink alcohol, and not to be overly tired before going to bed. You can massage your body by yourself and soak your feet in hot water before going to bed.

These methods can make our body relax and have a better sleep.

Snoring can seriously affect other people's sleep, and long-term snoring can also affect our body. The above tips on how not to snore can be learned by everyone to keep their bodies healthy.

Sleep on your side.

Many people have the phenomenon of snoring, because the sleeping position is not correct, when lying down, due to gravity, the tongue is easy to block the respiratory tract, which will easily cause snoring. You can choose to sleep on your side or a higher pillow, which will greatly relieve the situation of snoring while sleeping. At the same time, sleeping on the side is also a healthier sleeping position, it is recommended that elderly people need to pay attention to their sleeping position, try to use the sleeping position of sleeping on the side, which is healthier and also helpful for longevity.

Choose a pillow with a moderate firmness and height.

The height of the pillow and the firmness of the pillow make it easy to snore. Healthy pillow height, in ancient times has been studied, as the saying goes, "three inches of longevity, four inches of worry-free", the ancients believed that the height of the pillow is controlled at three inches, when sleeping will be very comfortable, help sleep, but also help longevity, which is the same as "sit back and relax". And to choose a pillow with moderate hardness and softness, it should be more close to the curve of the neck, so that breathing can be smooth, which is also very helpful to reduce the phenomenon of snoring.

Take care to clean your pillow regularly.

Allergens appear on the pillow, and snoring can also occur easily. These allergens may be dust or mites, etc., which may cause people to snore, so we should pay attention to the regular cleaning of the pillow, and expose the pillow to the sun for two or three hours at noon, which can be a good way to remove mites.

Maintain good lifestyle habits.

People who smoke and drink alcohol for a long time are also prone to snoring, mainly because the substances in tobacco and alcohol will affect the respiratory tract, and the phenomenon of sleeping and snoring will occur. Such a person, it is best to quit smoking and drinking in time, after quitting these bad habits, maintain good living habits, the body is getting healthier and healthier, and the phenomenon of snoring will be reduced a lot.

Hello, sleeping snoring is mostly caused by obstructive factors such as rhinitis, adenoid hypertrophy, tonsil hypertrophy, nasal septum deviation, etc., if the condition is very long, the possibility of organic lesions is greater, it is recommended to go to the hospital otolaryngology department for examination, clarify the cause of snoring, and carry out related **. If there are no organic lesions and the patient is obese, it is recommended to avoid drinking, being too full, and drinking strong tea, which can increase the respiratory load, the load of the respiratory center and airway, and aggravate the symptoms of snoring. At the same time, do not overexert during the day, physical and mental overexertion can lead to mental and muscle tension and exhaustion.

If you are particularly busy during the day, it is best to relax before going to bed, such as taking a hot bath, massage, listening to soft ** before falling asleep, sleep will be more stable, and can reduce snoring symptoms. Sleeping position is also very important, it is recommended to sleep on your side, sleeping on your back and stomach will make the airway unobstructed, and the loose muscles will be tilted to one side when sleeping on your side, which is not easy to block the airway, which can reduce snoring symptoms.

What to do if you always snore when you sleep? Drink a glass of water to solve the problem, no matter how you sleep, you don't snore.

1. The pillow should not be too high, and the nasal drip before going to bed is effective; If the pillow is too high, the breathing of the neck will be hindered, so it is easy to snore, and most of the snoring is caused by poor breathing when sleeping at night.

2. 5-10 peppercorns, soak a glass of water in boiling water every night before going to bed for 5 days; Soaking peppercorns in water can well prevent snoring, and can well prevent cardiovascular and cerebrovascular diseases. So you can try it if you have serious snoring, but this drink doesn't taste good.

3. Before going to bed, rub the eyebrows with the thumb knuckle, there is a small depression on the bridge of the nose, press it for a while, press the small depression on the bridge of the nose, and the person's breathing will be smooth. If you breathe well, your snoring will not be so serious.