Many people snore, either because of the way they sleep, or because of delayed sleep, or even because it is a symptom of obstructive sleep apnea syndrome.
What few know is that there are several ways to avoid this problem. Of course, in cases of syndrome the symptoms will not end definitively, but they may decrease.
According to Dr.Drauzio Varella, snoring is a noise caused by narrowing or obstruction in the upper respiratory tract during sleep. This narrowing makes it difficult for air to pass and causes these structures to vibrate.
Snoring often disrupts sleep, causing difficulty getting back to sleep and a lack of continuous sleep. If a person spends the whole night snoring, he will certainly not have slept well and will spend the whole day feeling tired.
That's why we've put together some ways that can help reduce this problem that has been affecting more and more people.
1. Off weight
Having weight problems? The time has come to seek help for this. Not only does weight cause problems with cholesterol and blood pressure, it also impairs your sleep. In an interview for the Bem Estar program, pulmonologist Lia Bittencourt and endocrinologist Alfredo Halpern, stated that excess body fat also increases the muscles of the tongue, that is, most patients with apnea have a narrow pharynx with a rounded, making breathing difficult. It doesn't mean that people with less weight don't snore, but the chances of happening are less.
2. Alcoholic beverages
Alcohol is a big problem for people, especially those who drink alcohol before bed. This type of drink causes the person to have a relaxed body and due to this, the mouth muscles are loose, causing snoring.
3. Sleep on your back
The posture at bedtime is extremely necessary. Sleeping on your back increases the chances of snoring even more, all this because the tongue stays back, narrowing the air passage and increasing the vibration of the larynx tissues. In addition to the change in posture, it is important to place extra pillows by your side, thus keeping your body upright on your side, preventing you from turning over during the night.
4. Avoid smoking
Smoking causes the upper respiratory tract to become inflamed, and this causes discomfort at bedtime, increasing the chances of snoring. Cigarette completely harms your health, leaving it aside will only bring benefits to your health, think about it.
5. Avoid irritating foods
Good nutrition also helps at bedtime. The consumption of heavy foods before bed, such as sugar, fatty foods, foods containing lactose, wheat and others, cause stomach reflux, that is, irritating the nose and pharynx causing snoring.
6. Respiratory allergies
For those who have allergic rhinitis and live with a stuffy nose, go get your allergy treated right away. People with this type of problem cannot breathe through their nose and so they breathe through their mouth, which contributes to snoring.
7. Sleep apnea
Sleep apnea is the decrease or interruption of breathing during sleep, this disease decreases blood oxygenation, due to the interruption of breathing caused by the narrowing of the airways. It is necessary to go to the doctor to identify whether or not you suffer from this problem. Try to get treatment as soon as possible, apnea can cause very serious problems such as a heart attack.
- Text written by LetÃcia EspÃndola from the Eu Sem Fronteiras Team.
