There’s nothing more sacred than bedtime, but what if there’s snoring in the bed? Not to worry! We explain how to stop snoring.
Snoring is very common among the population, everyone does it at one time or another; however, the one who usually snores rarely realizes it. So, to start normalizing this, we give you these recommendations on how to stop snoring.
Why Do We Snore?
There can be a variety of causes, from being overweight to tissue swelling. However, it is a problem that must be taken as such and find a way to solve it, because it will seriously affect the quality of your sleep night after night. This will not allow you to rest or you will have interrupted periods of sleep.
According to statistics, for every 24 years of life that you sleep next to someone who snores, sharing the bed with them, you will lose 2 years of sleep.
What Can Be the Causes of This?
Snoring is a noise that occurs when the air that passes through the back of the mouth and nose has trouble circulating.
The muscles of the neck relax when we sleep, therefore, there are times when this pathway is partially closed and therefore narrows the passage through which the air reaches the lungs.
In short, if you combine a blockage with loose tissue, the sound known as snoring occurs. And, generally, that’s what happens, but the question is what causes it. Here are the possible causes!
- Airway problems. If this airway is narrower than normal, it causes more salivation and therefore more vibration and sound. This cause requires medical attention.
- Sinusitis, allergies or colds.
- Use of alcohol, tobacco or certain medications can cause increased muscle relaxation in the neck.
- Overweight or obesity.
- Alterations of the physiognomy. If the structure of the mouth and even the palate tend to vary in shape or thickness, snoring is likely to occur.
What Helps Stop Snoring?
- Maintain an ideal weight.
- Reduce alcohol and tobacco consumption.
- Sleeping with a CPAP mask works for many, but it’s not comfortable for everyone, even if it’s effective.
- Avoid heavy dinners or foods that are difficult to digest. Also try to eat dinner at least two hours before bedtime.
- Avoid drinks, such as teas, that may make you more relaxed.
- Use dental appliances that prevent tongue retraction. We leave you with one option here.
- Use firm pillows and not too high, this position will allow you to have the channels in the right position and not obstruct them. Don’t forget that you have to keep them straight.
- Do exercises to improve the muscle tone of the throat, such as playing a wind instrument like the flute, repeating the word “unga” several times a day in different tones or singing before going to sleep.
- Lack of exercise is linked to sleep problems, so do some physical activity during the day.
If you notice that none of these recommendations help you partially or completely, it is important that you consult your doctor to rule out any reasons that could trigger serious problems.
And remember, a good night’s sleep is very important for your mental and physical health. Snoring doesn’t mean you’re resting like an angel.
Tips for Learning to Sleep Better
Are you one of those who have difficulty sleeping? Going to bed ready to rest and not getting there can be really hopeless, but also easy to solve and you haven’t noticed.
Below we give you some tips on how to fall asleep and sleep better. Counting sheep will become almost a myth.
Tidy up Your Room
It’s magic. If you have mountains of clothes, books on your desk, discarded shoes, bags, suitcases and a long etcetera, give yourself time to remove them from the space where you sleep. Be careful, take them out or order them! There is no point in moving them under the mattress. Your bedroom is not a basement. Because this space is neat and clean, energy will flow and your brain will erase that image of chaos from your environment, allowing you to rest. Try it!
Stop Watching Television before Going to Bed
Neither this device, nor your tablet, nor your cell phone help you sleep better at all. Some studies have shown that the blue light emitted by the TV screen interferes with the production of the sleep hormone melatonin. It is better to listen to music at the lowest possible volume.
Air out Your Room
This action serves the vital function of providing us with oxygen. In addition, the change of air makes us more comfortable, removes bad odors and keeps the humidity at bay.
What happens if you sleep in a closed room? The opposite happens. In the bedroom, the carbon dioxide that we naturally exhale when we breathe in will gradually build up. The air becomes “stale” over the hours.
