Snoring is a common problem affecting millions of people worldwide.
This nocturnal sound discomfort not only disturbs others, but can also indicate serious health problems.
There are effective ways to combat snoring that will help ensure a restful sleep.
Causes of snoring
Snoring occurs when air has difficulty moving through the airways during sleep. It can be caused by a variety of factors.
Being overweight causes fat deposits to accumulate around the neck, which narrows the airways. Smoking and drinking alcohol also negatively affect the throat muscles, causing them to become overly relaxed.
Anatomical features such as a deviated septum or enlarged tonsils can cause snoring. Age also plays a role: with age, the throat muscles lose tone, which increases the likelihood of snoring.
Lifestyle change
Fighting snoring begins with changing habits. Losing weight can significantly reduce the intensity of snoring.
Regular exercise helps strengthen the throat muscles and improve overall health.
Stopping smoking and limiting alcohol consumption, especially before bed, can help reduce snoring.
A proper sleep schedule also plays an important role. It is necessary to maintain regular bedtime and wake-up times so that the body gets used to a certain rhythm.
Sleeping position
Your body position during sleep significantly affects the intensity of your snoring.
Sleeping on your back often increases snoring because the tongue and soft palate move backward, partially blocking the airway. It is recommended to sleep on your side, which helps keep the airway open.
There are special pillows and devices that help maintain the correct position of the head and neck during sleep.
Some people use a tennis ball sewn to the back of their pajamas to prevent them from rolling over while sleeping.
Air humidification
Dry air in the bedroom can make snoring worse by irritating and swelling the airways.
Using a humidifier helps maintain optimal humidity levels, which can help reduce snoring and improve sleep quality.
Additionally, regularly rinsing your nose with saline solution before bed helps clear your airways and moisturize the nasal mucosa.
Special devices and accessories
There are many devices on the market that are designed specifically to combat snoring.
For example, nasal dilators help increase airflow through the nose, while mouth guards hold the lower jaw in a certain position, preventing the tongue from falling back.
CPAP therapy (a method of creating continuous positive airway pressure) is effective for severe forms of snoring and sleep apnea.
However, the use of such devices should only be carried out after consultation with a doctor.
Consultation with a specialist
If snoring cannot be corrected using the above methods, you should consult a specialist.
An otolaryngologist or a somnologist will conduct the necessary examinations and help determine the cause of snoring. In some cases, surgery may be required to correct the anatomical features that cause snoring.
