Seemingly innocent snoring can cause constant fatigue, a feeling of lack of sleep even after a few hours of sleep or a nap during the day. Although we often joke about snoring, this ailment should not be taken lightly, especially in the case of the accompanying apnea that is hazardous to he alth. How to fight it? Here are some easy ways to snore.

Snoringtires as much as 45 percent. Poles, but few people try to findways to snoreandto get rid of snoring . In most cases, snoring does not pose a he alth risk unless it is accompanied by pauses in breathing, the so-called apnea. If the snoring sounds increase and then there is a long silence, culminating in a sudden snore, it is apnea. Breaks in breathing can last a minute and repeat several dozen times a night, causing insufficient oxygenation of the brain, heart, kidneys and liver. The result is a constant feeling of tiredness and lack of sleep. Moreover, apnea leads to arrhythmias, hypertension, right ventricular hypertrophy, and heart attack. If you are concerned about your partner, make him or her see an ENT specialist who will check the condition of the respiratory tract and order a polysomnography if necessary.

Ways to snore: changing your lifestyle

J The most common cause of snoring is an inappropriate lifestyle. Before we decide to see a doctor, it is worth changing a few bad habits that can cause ailments related to a sleep disorder.

  • Change your sleep positionif you sleep on your back. Placing on the back causes snoring to become worse. This is because the tongue slopes backwards, opening the mouth and narrowing the nasopharyngeal canal and throat isthmus. To fight snoring effectively, lie on your side. A good quality mattress will ensure that sleeping in any other position will not disturb the efficiency of the rest.
  • Cure infections.If snoring occurs sporadically and most often when your body is susceptible to colds, it may be caused by obstruction of the respiratory tract. Untreated runny nose, sinusitis or enlarged tonsils force you to breathe through your mouth, causing bothersome noises.
  • Choose the right pillow.This will reduce snoring and help you fight sleep disorders. The choice of pillow is crucialimportant, because the correct support of the head, neck and spine largely affects the regeneration of the body and a he althy rest. Sleep with a flat pillow under your head - the airways narrow when it is placed high. The best choice is an anatomical pillow that adapts to the shape of the head.
  • Give up stimulants.Nicotine in cigarettes causes saliva to remain in the trachea and larynx, irritate the throat and cause swelling of the mucosa. This makes it much more difficult for air to come out of the lungs. Two hours before bedtime, it is also worth giving up alcohol, which causes the muscles of the throat and tongue to slacken. Sleeping pills and sedatives have a similar effect.
  • Go on a diet if you are overweight.Obese people snore much more often and louder, so pay attention to what you eat and exercise regularly. Gymnastics will have a positive effect on your well-being, while improving muscle tone. In addition, a slimmer neck no longer puts pressure on the airways.
  • Get the bedroom ready.The right temperature and humidity during sleep will help us rest more effectively. Ideally it is 18 - 21 degrees Celsius, and the ideal humidity is in the range of 40-60 percent. A frequently ventilated bedroom prevents the mucous membranes from drying out, which is often the cause of snoring.
  • Use a breathing aid.There are over-the-counter medications available on the market that can help reduce snoring. Pharmacies offer, among others throat sprays and leaves that stick to the palate.
Important

If the above methods do not work, go to the ENT specialist. Snoring can be caused by polyps in the nose, overgrown tonsils, or a crooked nasal septum. Specialists then often recommend a procedure.

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ENT