What to do to avoid snoring: tips and recommendations for patients

Anna Alexandrova, somnologist, neurologist, 9 years of experience, highest category

Snoring is not always a serious problem; sometimes it is an acceptable disruption in the body. But if it is severe snoring, then it is better to consult a doctor immediately. The reasons are always almost the same. Most often it’s excess weight, less often it’s physiological features, and even less often it’s problems with the nasopharynx and hormonal imbalances.

About a third of the world's inhabitants snore in their sleep.

This means that at least half of the world’s population suffers from this phenomenon, because snorers not only do not get enough sleep themselves, but also prevent their loved ones and neighbors from having a normal rest.

Many people believe that snoring is something that only affects men. In fact, women and even children also often experience this unpleasant symptom.

People are mistaken when they consider snoring to be a congenital characteristic of the body or a disease. Snoring noisily and unceremoniously every night reminds you that there are problems in the human body and need to be dealt with.

This is a very unsafe signal, which, without proper attention, can cause serious problems with the heart and lungs.

Stopping snoring without proper treatment is not so easy, so it is better to consult a doctor about this problem.

What is snoring and which doctor treats it?

Snoring is not an independent disease, but an unpleasant and alarming symptom of various problems that arise in the body. Most often, this is a signal that you need to be examined by an otolaryngologist, because problems with the nose and throat manifest themselves this way.

Anti-snoring remedy
Snoring will go away 100%
Important! Snoring is an unusual sound that is produced due to vibration of the soft tissues of the larynx, nasopharynx, tongue, etc. This happens due to weakening of the muscles of these organs.

If you suffer from debilitating snoring, and your loved ones are unable to sleep well at night due to constant noise, it’s time to contact a specialist to solve the problem once and for all. Usually snorers do not know who to go to for advice with their problem. It is best to first conduct an examination that will identify the cause of snoring.

To do this, contact an otolaryngologist to check the condition of your nose, throat and respiratory organs. It would be useful to consult a cardiologist, endocrinologist and therapist, but the main specialist on this problem is a somnologist.

When the cause has been determined and treatment has already been prescribed, it would not be superfluous to consult a somnologist who will help fight snoring, and not the causes that cause it. At your first visit, you need to tell the doctor about all the features of your condition, the nature of your snoring and related problems. Only then will he be able to choose the method that is right for you.

People often turn to me when they themselves are no longer able to fight snoring. Many simply underestimate the seriousness of the situation and begin to be examined only when they have quite serious problems with their lungs and heart; many do not get enough sleep and constantly feel tired. There is no need to be afraid of treatment; it is important to be examined in time and eliminate all the problems that cause snoring. Otherwise, this is fraught with the development of new diseases.

Causes of snoring

• deviated nasal septum;
• excess weight;
• enlarged tonsils that need to be removed;
• polyps.

1. Functional (muscle tone of the pharynx decreases):

• alcohol consumption;
• smoking;
• chronic insomnia;
• dysfunction of the thyroid gland;
• sleep deficiency;
• constant feeling of fatigue.

Why is snoring dangerous?

Taking this phenomenon lightly and not attaching importance to snoring is, at the very least, unwise.

This symptom of disease is dangerous because during snoring the breathing rhythm is disrupted, the airways are often blocked, which can lead to serious problems with the heart, blood pressure, and pulmonary failure can develop.

In addition, a person who snores does not get enough sleep and constantly feels tired. This is extremely taxing on the body and requires medical attention. More about the dangers of snoring.

Night and daytime snoring - are there any differences?

Often, if a person snores in his sleep, it doesn’t really matter what time of day it happens. The only difference is that at night the sleep is deeper and more sound. This nuance affects the fact that during the day a snorer has more opportunities to control his condition. Since sleep during the day is more superficial than at night, a person snores a little less at this time.

What to do to stop snoring?

Many people of different ages are interested in the question: what to do to stop snoring? Experts recommend following a few simple tips if you want to get rid of snoring:

1. If you have problems with the ENT organs, then first of all you need to get rid of them, because if the cause is eliminated, snoring may go away on its own. In addition, you can use other tips.
2. Ventilate your bedroom. In any weather, 10-20 minutes before bed, be sure to open the window to fill the room with fresh air. This will ensure healthy, sound sleep and deep breathing.
3. Use the right pillow at the right height for you. Pay attention to the material from which the blanket, mattress, pillow and bed linen are made. Allergic reactions to some components may cause difficulty breathing. Today there are even special anti-snoring pillows.
4. If you are overweight, try to lose weight. Extra pounds are often the cause of snoring.
5. Quit smoking and don't drink alcohol for a while - sometimes this helps to establish healthy sleep.

Medical ways to combat snoring

The variety of anti-snoring remedies in pharmacies can now confuse anyone. Among the proposed drugs are dietary supplements (these are not drugs): Silence, Asonor, Doctor Snoring sprays and others. They make breathing easier and clear the nasal passages. In addition, Nasonex spray has proven itself well, which, in addition to the described actions, has an anti-allergic effect, and also helps to somewhat reduce adenoids and tonsils when the patient has chronic tonsillitis.

The homeopathic drug Snorstop is also prescribed for snorers and fights this problem very effectively. It comes in the form of an aerosol and tablets and consists only of herbal ingredients.

There is a fairly effective remedy for snoring - a mouth guard (Sonite). It helps to correctly position the lower jaw, moving it slightly forward. Thanks to it, there are no obstacles to air movement.

Traditional methods of treatment

Sometimes folk recipes are very effective in helping to cope with snoring. To cleanse the nasal passages, remove crusts and make breathing easier, it is recommended to drip a couple of drops of sea buckthorn oil into each nostril. This remedy helps moisten the nasal passages and fights snoring.

Snorers are often concerned about the consequences of this debilitating symptom: hoarseness, sore throat. These problems can be solved if you regularly gargle with herbal decoctions of sage, chamomile, eucalyptus, and calendula. These plants have an anti-inflammatory effect. You can make regular tea from them and drink them throughout the day.

Tonic substances will help strengthen the muscles of the pharynx and larynx at home without the help of a doctor: Eleutherococcus, Ginkgo biloba, Aralia, Leuzea, etc.

Attention! All folk advice and recipes can only help if they are used in parallel with the main treatment, following the doctor’s recommendations.

How to go to bed at night to avoid snoring?

• To prevent snoring at night, try not to sleep on your back. Most often, snoring occurs when a person is in this position. Since it is very difficult to control yourself in your sleep, doctors recommend doing a simple life hack: attach a tennis ball to a T-shirt in the area of ​​your shoulder blades. This trick will make sleeping on your back impossible, causing you to roll over onto your side or stomach. After a few weeks, this will become a habit and there will be no problems.
• Don't turn your head to the side. By blocking the airways in this way, you make breathing difficult and cause snoring. It is best for the thoracic and cervical spine to be in the same plane. To do this, place bolsters or pillows near your ears.
• Elevate your pillow or mattress so that not only your head, but also your upper body is elevated. This will prevent your tongue from retracting during sleep, which is often one of the causes of snoring.

Exercises

Since one of the main accompanying problems of snoring is weakened muscles of the nasopharynx and tongue, experts recommend: you need to do simple gymnastics every day, which will help strengthen the muscles. Judging by the reviews of many patients, these exercises often help to forget about snoring forever:

• A few minutes before bed, place a small object between your teeth and hold it there for a while. This will help tighten the muscles of the tongue and roof of the mouth and may help stop snoring.
• The tongue must be pushed sharply forward with effort, then just as sharply put back into the mouth. You need to do 30-35 such repetitions.
• Hold your chin firmly with your hand and move your lower jaw from side to side. At the same time, you should feel resistance and make an effort. Must be done at least 30 times.

How does diet and nutrition affect snoring?

It would seem, what does diet have to do with snoring? Doctors say: if you snore, reconsider your diet. In fact, one of the main causes of snoring is excess weight. To get rid of a few extra pounds, give up sweets, simple carbohydrates and fatty foods. You should not eat proteins with carbohydrates (for example, potatoes with meat).

Another main cause of snoring is the accumulation of mucus in the body. To remove it, you need to drink more fluid. For example, warm mint tea is a very good remedy in this regard, since the liquid helps to thin and remove mucus, the steam clears the nasal passages, and mint has a powerful decongestant effect.

Don't overeat in the evening. A feeling of heaviness in the stomach will in no way contribute to easy falling asleep and healthy sleep. It is better to limit yourself to a light dinner and a cup of warm tea or kefir at night.

Snoring is a symptom, not a disease

You cannot envy people who suffer from snoring: it is very exhausting for the body, they become irritable and fatigue accumulates. If snoring has begun to constantly accompany your sleep and you cannot stop it on your own, seek help from a specialist so as not to wait for complications.

At the same time, you can use folk remedies in parallel with the main therapy, follow nutritional recommendations and do simple exercises to achieve a better effect.

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Have you already tried a lot of things and nothing helped? These symptoms are familiar to you and you are tired of them:

1. I wake up to my own snoring;
2. I snore not only on my back, but also on my side;
3. My husband goes into another room because it’s impossible to sleep with my snoring.

Do you think the only way is surgery? Wait! It is POSSIBLE to get rid of snoring! Follow the link and find out how experts recommend treating...

Source: http://HrapoNetka.ru/chto-delat-chtobyi-ne-hrapet-metodiki/

What to do to stop snoring

Just imagine: 30% of people snore. And since many of us do not live alone, it turns out that at least half of the world's population suffers from snoring - their own or a roommate's. What to do if your husband snores or your wife keeps you from sleeping with her snoring? Or how to avoid snoring at night if you are a young girl and also suffer from this illness?

Medicine has created many recipes to combat this unpleasant phenomenon; there are also a large number of folk remedies for snoring and general recommendations that will help a person if he snores.

If you are worried about snoring, contact us by phone 8 (495) 266-55-35, and we will help you effectively! You can find up-to-date information about snoring and sleep apnea here. We also invite you to familiarize yourself with our comprehensive snoring and apnea treatment program.  

General recommendations

People snore most often when lying on their back. In this position, the soft tissues of the pharynx sag into its lumen, and the tongue sinks, creating a mechanical obstacle to the flow of air. So if you snore, try not to sleep on your back.

To instill in yourself the habit of resting on your side, you can sew a pocket to the clothes you sleep in (it should be in the back area). And you need to put a tennis ball in it.

In this case, lying on your back while sleeping will not work, and the problem of how to stop snoring will be solved by itself.

Buy an orthopedic pillow. A pillow that is too small leads to the head tilting back and snoring to occur or worsen. A pillow that is too high also causes snoring because the head and neck are in an unnatural position.

Raise the head of the bed. It is enough to make a stand 10-15 centimeters high for the front pair of bed legs, in many cases to eliminate tongue retraction, and with it snoring.

Do gymnastics! Simple exercises for the muscles of the tongue and pharynx will help strengthen them and combat snoring. If you are overweight, try to normalize it: obesity is one of the most common causes of snoring.

Clinical example. Patient N., 33 years old, applied to the Sleep Medicine Center for a consultation with a somnologist. He complains about snoring and wants to get rid of it. Snoring began to bother him six months ago.

Previously, the man was a professional athlete, but 2 years ago, after an injury, he ended his career and began working as a security guard. Since then there has been no physical activity, and he is gradually gaining weight. During the examination, the specialist found that the cause of snoring was weakness of the respiratory tract muscles and emerging obesity.

The man was given recommendations to lose weight, advised to sleep on his side with his head elevated, and also to do special exercises. The man left the consultation somewhat disappointed, as he was counting on a quick solution to the problem, but was still happy, as he was afraid that he would be sent for surgery.

The patient began to follow the instructions and after 3 weeks noted that he began to snore less and less frequently. After 1.5 months, the snoring completely disappeared.

What to do to avoid snoring in your sleep: folk methods

In order to reduce snoring, you can use medicinal plants that have a general tonic effect: ginkgo biloba, eleutherococcus, leuzea, aralia, angelica. They improve the tone of the pharyngeal muscles.

• To facilitate nasal breathing and to eliminate the formation of crusts in the nose (another possible cause of snoring), place sea buckthorn oil in the nostrils, 1-2 drops on each side.
• To combat sore throat and hoarseness, which often bother snorers, gargle with infusions and decoctions of herbs that have an anti-inflammatory effect (chamomile, eucalyptus, sage).
• BUT: in all these cases, do not count on a significant effect: traditional medicine does little to help against snoring.

Do you want to get rid of snoring once and for all? Contact the specialists of the Sleep Medicine Center at the Rehabilitation Clinic in Khamovniki. We will examine you and find a way to permanently cure your snoring. Call: 8 (495) 266-55-35.  

Medicine against snoring

If you are concerned about getting rid of snoring, you can consult a doctor who deals with sleep problems - a somnologist. He will offer you "official" treatments.

In the arsenal of medicine there are surgical techniques that help in more than 80% of cases. Medicines also sometimes help. In 25% of patients, the cause of snoring is allergic inflammation of the nasal mucosa. Is this your case? Then using Nasonex nasal drops will help you.

In recent years, intraoral devices have been increasingly used to combat uncomplicated snoring. The principle of their action is to prevent vibration and collapse of the walls of the upper respiratory tract during sleep. After all, it is because of this that the unpleasant sound effect we know as snoring occurs.

One of the most famous intraoral devices is the Sonite anti-snoring mouthguard (C-onight). This device is located in the oral cavity, causing the lower jaw to move forward slightly, occupying the correct position. This creates conditions for unhindered air movement when breathing during sleep, and eliminates the cause of snoring.

The device is made of an innovative polymer material that can be easily modeled. This allows you to customize the mouthguard to the user's individual bite, and this adjustment is performed only once before the first use.

If you snore heavily, and when you snore, your breathing is interrupted at times for 10 seconds or more, then you have developed sleep apnea syndrome, which requires mandatory treatment. In such situations, you may need CPAP therapy, in which you breathe air through a special mask while you sleep.

In some patients with uncomplicated snoring and mild to moderate obstructive sleep apnea syndrome, the Pillar palatal implant system can be used, which strengthens the tissues of the soft palate, which helps reduce the volume and severity of snoring, as well as reduce the incidence of airway obstruction at the level of the soft palate. The success of the intervention largely depends on careful selection of patients, taking into account contraindications (severe obstructive sleep apnea syndrome, obesity, tonsil hypertrophy, retrognathia). It is especially important to perform polysomnography or cardiorespiratory monitoring to exclude severe obstructive sleep apnea syndrome, in which the Pillar procedure is not effective. Typically, the use of Pillar implants is indicated in no more than 30% of patients with snoring and sleep apnea.

If home treatment does not help you stop snoring, you can come to an appointment at the Sleep Medicine Center at the Rehabilitation Clinic in Khamovniki. Here you will be consulted by a somnologist who will help you choose treatment in the best traditions of Kremlin medicine and will allow you to forget about snoring once and for all.

Also on topic:

• Is it possible to stop snoring using the Anti-Snoring Clip?

Source: https://www.sleepnet.ru/populyarnyie-stati/chto-delat-chtobyi-ne-hrapet/

How to get rid of snoring quickly and forever

Snoring is a common problem. 45% of adults snore occasionally, and 25% snore all the time.

Snoring occurs when air does not pass well through the back of the nasopharynx and oropharynx. In this area there are soft tissues of the respiratory tract, tongue, palate, uvula. They close (for various reasons) and vibrate when exposed to air, and we hear sounds of varying degrees of volume.

There are many reasons why we snore, and therefore there are many ways to get rid of snoring.

What are the causes of snoring and how to treat it

1. Stuffed nose

Correct breathing is done through the nose. This is, in fact, what it was invented for. Therefore, when the nose is clogged or stuffy - due to allergies or a runny nose - air passes through "backup" paths, and this leads to snoring.

How to get rid of snoring

Medications help to cope with congestion; each type of runny nose has its own. Just in case, remember that you should not get carried away with vasoconstrictor drops. If nasal congestion persists for a week and you cannot breathe without medication, consult your doctor.

2. Deviated nasal septum

A thin septum between the two nostrils can form so that one nostril is noticeably narrower than the other and this will interfere with nasal breathing.

How to get rid of snoring

This type of snoring can only be cured surgically - rhinoplasty. Sometimes the septum changes shape due to injury. The treatment is still the same - surgical.

3. Inflammation of the tonsils

Enlarged tonsils (including the so-called adenoids) are most often a childhood problem. Therefore, if a child snores, you should definitely visit an otolaryngologist and check the health of the tonsils.

How to get rid of snoring

Follow the recommendations given by the ENT specialist. In each specific case, inflammation can be caused by different reasons, which means the treatment will be different.

4. Sleeping on your back

Even completely healthy people snore on their backs; it’s all a matter of posture.

How to get rid of snoring

The easiest option is not to sleep on your back. How to do it? Make yourself comfortable with pillows and choose comfortable mattresses. And the most effective way is to make a pocket on the back of your nightgown or T-shirt and put a tennis ball (or other small, dense round object) there. He simply won’t let you roll over onto your back - it will be uncomfortable.

5. Medicines

Medicines have unexpected side effects. Snoring is one of those things. Sleeping pills, sedatives, muscle relaxants, and antidepressants can cause relaxation of the muscles of the tongue and pharynx, and this manifests itself in snoring.

How to get rid of snoring

If you notice a connection between taking medications and snoring, tell your doctor about it and select new medications.

6. Weak muscle tone and anatomical features

When the muscles are too relaxed, the tongue may retract slightly into the throat and compress the air space. Sometimes this problem manifests itself with age, sometimes genetics is to blame, and sometimes people themselves are to blame if they use alcohol or drugs that relax the muscles too much.

In some cases, the cause of snoring is the shape of the palate, which interferes with the free flow of air. The tongue, if it is too long, can also cause snoring. Such anatomical features are acquired either from birth or acquired with age and excess weight.

How to get rid of snoring

Sometimes it is enough to return your weight to normal so that night breathing can be restored without problems. If this is not the case, other risk factors must be excluded.

It is clear that alcohol and drugs need to be stopped. But if they are not the reason, then the muscles can be strengthened with breathing exercises and singing. There is no convincing evidence that singing will definitely help, but this method at least has no contraindications.

If the problem is a recessed tongue, you can use orthodontic appliances. They are somewhat reminiscent of dentures and help to properly position the organs in the oropharynx during sleep to make way for air.

Palate surgery is a final treatment option and should only be used as a last resort, according to British Snoring and Apnea Association guidelines. First, you need to try all other treatment methods and make sure that the structure of the palate is to blame for snoring. Unfortunately, this is a traumatic and unreliable method that does not guarantee getting rid of snoring once and for all.

Why snoring is dangerous

Besides the fact that snoring irritates everyone around you and forces you to move the snorer to a separate room, it can be a sign of serious health problems.

Sleep apnea is more than just snoring that disturbs the sleep of those around you. Apnea is holding your breath. During sleep, muscle tone in the upper respiratory tract decreases, and a person stops breathing for more than 10 seconds.

With this disease, it is difficult to get enough sleep, because the brain receives a signal about a lack of oxygen and tries to wake the person up. The patient may wake up several times a night, he does not fall into deep sleep, as a result there is not enough night, and constant fatigue appears. In the morning, your mouth is dry and your head hurts (and this is not related to a hangover).

Sleep apnea increases the risk of developing cardiovascular diseases: heart attacks, strokes. This is a dangerous condition, but it can also be cured. For example, there are special devices for patients (they are called CPAP machines) that allow them to breathe fully during sleep.

Therefore, if you know that you snore, constantly want to sleep, feel lethargic and tired, complain about your snoring to a doctor.

How to find out if you snore

People usually report snoring from family members or neighbors, that is, those who suffer from loud noises in the middle of the night. It is more difficult for single people to notice their own snoring, but it is also possible.

Ask a friend with a light sleeper to spend the night with you (preferably for several nights) or try to at least record yourself.

Checklist: how to get rid of snoring

1. Learn to sleep on your side.
2. Avoid drinking alcohol before bed and stop smoking to avoid irritating your oropharynx.
3. Maintain a healthy weight.

4. Treat colds and defeat chronic respiratory diseases.
5. Try doing exercises or at least singing.

6. Visit a dentist, ENT specialist, and therapist to select anti-snoring devices or determine whether surgery is needed.

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Source: https://Lifehacker.ru/prichiny-i-lechenie-xrapa/

What to do to stop snoring

Today, many people mistakenly believe that snoring is mainly a male problem, but this opinion is far from the truth. Representatives of the fair sex, like men, are not immune to snoring at night.

What can be done to stop a man, girl or child from snoring? What techniques can be used and which of these will be effective to stop snoring at night?

General Tips

During sleep, a person snores most often when lying on his back. One of the main recommendations in the fight against the problem is to learn not to sleep on your back, preferring to sleep on your stomach or side. You can ask a relative to wake you up if the person takes a supine position to sleep, but this approach has a bad effect on the ability to get enough sleep.

A woman or a man can buy a special pillow called an orthopedic pillow. With its help, you will be able to stop making specific sounds at night, but this remedy does not help everyone.

What else can you do? It is recommended to sleep with the head of the bed raised. This can be achieved by purchasing a special bed or using an extra pillow to sit a little higher than usual.

General tips will help you stop snoring only if your snoring has no complications.

Exercises

To combat snoring, you can do gymnastics, which is perfect not only for men, but also for women. It is recommended to do gymnastics regularly, without breaks, so that the muscles of the larynx are trained and the exercises have their effect.

You can do the following set of exercises:

• the tongue is pushed forward through resistance as much as possible, and then also through resistance is pulled back into the oral cavity, repeating the movements up to 30-35 times;
• to prevent snoring, you can hold an object in your teeth for a few seconds before going to bed, but it is important to do this exercise before going to bed every day;
• To increase muscle strength, it is recommended to move your jaw from side to side, creating resistance to the movements with your hand and overcoming it.

If you do these simple exercises regularly, you can stop snoring in your sleep, especially if your snoring is uncomplicated.

Folk remedies

If a person snores heavily at night, you can use traditional medicine techniques to stop making unpleasant characteristic sounds. Before using any traditional methods, you should consult a doctor to prevent unwanted consequences or the development of allergic reactions.

  How to treat snoring in adults for normal sleep and health

If a woman begins to snore, the following method is recommended: use medicinal plant extracts internally, which can increase the overall tone of the body. These plants include, for example, eleutherococcus, angelica, alaria and others.

The following methods are also suitable:

• when the problem lies in impaired nasal breathing, it is recommended to instill sea buckthorn oil into the nasal cavity, which will prevent the formation of crusts and facilitate the removal of excess and make breathing easier;
• it is also recommended to gargle every evening before bed using decoctions of herbs that have an anti-inflammatory effect;
• you can take cabbage juice with honey orally, such a mixture will have a tonic and anti-inflammatory effect and help stimulate the muscles of the larynx;

Source: https://hrapless.ru/vidy-i-sposoby-lecheniya/chto-delat-chtoby-ne-hrapet.html

What does a somnologist recommend for snoring?

We list the recommendations of a somnologist that can help eliminate snoring.

The most common and effective recommendation: reduce your weight!

The most common cause of snoring is excess body weight. When a person is overweight, fat deposits accumulate not only under the skin, but also between the internal organs and in the tissues. Obesity is the accumulation of fat in the tissues of the tongue, soft palate, uvula, and between the structures of the neck. All this reduces the lumen of the airways, which worsens the quality of breathing during sleep.

Losing weight in an obese person eliminates the very cause, the very mechanism of snoring. With a decrease in body weight of only 10% of the original, a significant improvement in breathing occurs. The person snores less or stops snoring altogether.

Use special anti-snoring mouthguards

A somnologist, an ENT doctor, and even a dentist can recommend that a snoring person use anti-snoring mouthguards.

These devices are used for uncomplicated snoring, and they are especially effective in cases where the person has a small, posteriorly displaced lower jaw. I must say, this is a very common developmental feature that is common to many.

For some it is very noticeable, but for others it is not visible due to the volume of soft tissue. However, in general, such a small anomaly is characteristic of no less than 6-10% of the population.

With a small and posteriorly displaced jaw, the lumen of the pharynx is reduced in the anteroposterior direction. It has the shape of an ellipse. During sleep, when all the muscles of the body relax, the displacement of the jaw becomes even more pronounced than during the day.

This leads to the fact that the front and back walls of the pharynx come as close as possible and begin to touch.

Anti-snoring mouthguards are placed in the mouth at night. The mechanism of their action is to move the lower jaw forward, which expands the lumen of the pharynx and ensures free breathing. For many people, mouthguards help reduce or eliminate snoring.

There is a middle option between the two extremes. These are thermolabile mouthguards for snoring, the cost of which is 4000-5000 rubles. A person buys a mouthguard blank, brings it home, puts it in hot water, where the material of the product softens. After this, the mouthguard is installed on the jaw and modeled. The “setup” process takes a few minutes.

As the mouth guard material cools, it thickens again, and the person receives a device adapted specifically for him. Then he simply uses the mouth guard without any difficulties or preliminary preparations. Most patients respond very well to these products. The most popular anti-snoring mouth guard today is the Sonite device.

Do exercises for the muscles of the tongue, pharynx and palate

A person can have a variety of reasons for snoring, moreover, they exist around the clock. For example, the same excess weight, which does not change during the day.

However, it should be noted that a person does not snore during the day - snoring begins only during sleep.

This happens because during sleep, the muscles of the body, including the muscles of the respiratory tract, relax, which worsens the narrowing of the throat and provokes snoring.

Decreased muscle tone is the most important mechanism for the development of snoring, so almost all patients with this problem are recommended to pay attention to special exercises. These exercises can be different.

For example, sticking your tongue forward and down, pronouncing the sound “i” while tensing your neck muscles, or holding a wooden stick or pencil in your teeth helps. There are many variations.

All these exercises help quite well, their only drawback is that it is best to perform them without witnesses, so as not to provoke questions and ridicule.

Maintain a healthy lifestyle

This universal recommendation is relevant not only for prevention, but also as a means of treating snoring. Being overtired and overeating at night increases the likelihood that a person will snore.

Smoking, drinking alcohol before bed, and taking sleeping pills are also risk factors for snoring. Poor nutrition and neglect of physical activity are also negative factors, as this contributes to obesity.

Therefore, it is better to avoid these harmful factors.

What is important to know for self-medication lovers

All the recommendations given above can really be heard from a doctor. However, if you use them yourself, it is far from certain that they will work. The fact is that successful treatment of snoring is only possible if you know its causes.

If a person's snoring is caused by a deviated nasal septum, losing weight will not help.

Moreover, it is important to note that some people have not one, but several causes of snoring, which automatically makes any independent attempts at treatment unsuccessful.

Source: https://buzunov.ru/articles/hrap-i-sindrom-obstruktivnogo-apnoe-sna/chto-somnolog-rekomenduet-ot-hrapa/

How to sleep properly so as not to snore

Snoring is a problem that creates discomfort not only for others, but also for the person himself. In most cases, the patient does not realize the full danger that sleep disordered breathing poses. Doctors have proven that the severity of symptoms depends on the position of the body during sleep. Snoring on the back has the most severe consequences and often leads to the development of obstructive sleep apnea (OSA).

What is snoring and obstructive sleep apnea syndrome?

Snoring is the sound effect that occurs when the structures of the pharynx vibrate during the passage of air during breathing. Often the amplitude of snoring is quite high.

This causes discomfort to the person sleeping next to you, causes them to wake up and significantly worsens the quality of sleep. In addition, a sleeping snorer risks complications such as obesity, impotence, and arterial hypertension.

OSA occurs in approximately half of snoring patients. This pathology is characterized by nocturnal respiratory arrests.

More details about the mechanism of development of snoring and OSA syndrome are described in the article: How to deal with snoring: methods of diagnosis and treatment.

Causes of snoring

There are many reasons why a person snores. They are divided into modifiable and non-modifiable. The first ones are those that can be gotten rid of if you change a person’s behavior. Modifiable factors include:

• Overweight, obesity. Fatty tissue is deposited in the mucous membrane of the throat, narrowing the respiratory lumen and impeding the free flow of air.
• Systematic consumption of alcoholic beverages. Even a small dose of alcohol drunk before bedtime relaxes the smooth muscle tissue of the respiratory structures.
• Smoking. Tobacco smoke causes chronic inflammation of the mucous membrane of the respiratory tract. As a result, swelling occurs. Sticky mucus accumulates in the respiratory tract. All this leads to a narrowing of the lumen.
• Taking sedatives, hypnotics and tranquilizers. All of them reduce muscle tone to varying degrees. In addition, another effect is a decrease in the sensitivity of brain centers to hypoxia, which leads to aggravation of the symptoms of OSA syndrome.
• Body position during sleep. Snoring occurs in any position of the body, but in some it is much more common. Snoring occurs less frequently on your side than when lying on your back.

The second group of causes of the disease includes factors that can be changed with medical correction.

The table shows non-modifiable factors and ways to eliminate them:

Factor	Treatment method
Hypothyroidism is a symptom of damage to the thyroid gland. At the same time, it synthesizes and supplies an insufficient amount of thyroid hormones to the blood. They are involved in metabolism. Hypothyroidism leads to obesity and sleep disordered breathing	Treating the thyroid disease that is causing the symptom. Prescribing hormone replacement therapy with drugs containing thyroxine
Congenital pathology of the nasopharynx: low soft palate and/or elongated uvula	Correction is carried out surgically. Operations: uvuloplasty, palatoplasty
Myasthenia gravis, diseases that occur with a decrease in muscle tone	Treatment of the underlying disease that led to myasthenia gravis

In addition to the above, a person snores after severe physical fatigue and in old age. In older people, there is a loss of physiological muscle tone, the mucous membranes atrophy and lose their elasticity.

Is snoring related to your body position and the pillow you sleep on?

Snoring during sleep depends to some extent on body position. The reason is that when lying on the back, the structures of the pharynx: the soft palate and the uvula are more pressed against the back wall.

By doing this, they significantly narrow or block the respiratory space. Those lying on their stomachs snore less frequently and are less intense. The degree of respiratory problems also depends on the pillow on which a person sleeps.

High and soft - changes the physiological position of the spine, contributing to the occurrence of snoring.

How to lie down to avoid snoring:

• The body position should be comfortable. It is preferable to sleep on your side or stomach.
• Always go to bed at the same time. This will significantly improve your sleep quality.
• The pillow should be low and slightly hard. This improves the free flow of air through the airways.
• Before going to bed, you should avoid drinking alcoholic beverages and sedatives.

Choosing the right sleeping position and pillow will help significantly reduce the likelihood of snoring. Many people believe that closed-mouth snoring does not exist.

Allegedly, snoring occurs when the patient opens his mouth. And if you fix the lower jaw with a special bandage, the problem will be solved. But this is a misconception.

Snoring also occurs when the mouth is closed, so the bandage does not get rid of it.

Should a person who snores see a doctor? 

The presence of snoring in yourself or a loved one is a reason to think about a visit to the doctor. It is impossible to get rid of the problem on your own. Especially when the etiology is not precisely determined. You need to see a doctor for several reasons.

First, treating snoring will significantly improve the quality of sleep for the patient and those around him. Morning headaches, chronic fatigue, apathy, irritability will disappear.

Secondly, breathing disorders lead to serious consequences - angina pectoris, heart attacks, and sleep apnea.

Polysomnography is a method for recording breathing disorders during sleep (photo: www.img.medicalexpo.com)

First of all, you should consult your family doctor. He will conduct an initial examination and draw up a plan for a diagnostic examination. In some cases, to determine why a person snores, it is necessary to resort to instrumental research methods. These include:

• Polysomnography is the most informative method for diagnosing respiratory arrests during sleep. It is carried out using special sensors attached to the patient’s body.
• Pulse oximetry – determination of oxygen concentration in the blood.
• Spirography – diagnosis of the degree of airway obstruction.
• X-ray, magnetic resonance and computed tomography of the head. Allows you to diagnose malformations of nasopharyngeal structures.
• General blood test - shows the presence or absence of bacterial or viral inflammation in the body.
• Rhinoscopy is an examination of the nasopharynx using mirrors.
• Endoscopy is a modern method of examining the nasopharynx using a thin tube with an attached camera. The image is transmitted to the monitor screen.

After undergoing examinations and determining the cause of snoring, the patient is sent to a doctor of a specific specialty. The table shows which doctor treats sleep breathing problems depending on the cause:

Cause	Specialist
Hypothyroidism	Endocrinologist
Obesity	Nutritionist, endocrinologist
Chronic inflammatory processes of the respiratory tract	Pulmonologist, otorhinolaryngologist
Deviated nasal septum	ENT, plastic surgeon
Tonsillitis, adenoids	ENT doctor

There is a medical specialization whose representatives deal exclusively with problems related to sleep disorders - somnology. This specialty arose not so long ago and there are very few doctors of this profile.

Method of getting rid of snoring

Properly selected treatment will help you forget about the problem of snoring forever. Treatment of the disease is conventionally divided into three areas:

• Therapy with folk remedies.
• Use of special devices and devices.
• Surgery.

At home, various herbal preparations are used to treat snoring. The most popular are sea buckthorn, eucalyptus, and sage. It is also recommended to use breathing exercises to increase the tone of the smooth muscles of the pharynx.

The range of devices to combat snoring is quite diverse. It includes:

• Anti-snoring pillows that respond to sound change their size and force you to change your body position.
• Intraoral devices - mouthguards.
• Nose clips.
• Special clothing.
• Bandages.
• Anti-snoring devices.

The main disadvantage of all these devices is that they act only symptomatically, without eliminating the main cause of the disease.

Medical treatment has a completely different approach - comprehensive. It includes etiological, pathogenetic and symptomatic components.

This means that treatment addresses the cause, development mechanisms and symptoms of the disease.

Source: https://SimptomyInfo.ru/stati/xrap/320-kak-lech-chtoby-ne-xrapet.html

5 simple ways to stop snoring

From a medical point of view, snoring is vibrations caused by pathological relaxation of the muscles of the nasopharynx during sleep. Statistics say that more than 30% of people in the world are susceptible to this phenomenon; girls, women and men snore.

Those who are in the same room or bed with the sleeping person complain about loud noises, so this physiological feature can become a reason for marital quarrels.

However, stopping snoring is important not only for improving interpersonal relationships, but also for the health of the person himself.

Why snoring is dangerous

The spouse of a snorer may complain of insomnia due to loud noises. But vibrations in the nasopharynx are not only an uncomfortable phenomenon for living together, it is also a symptom of many pathologies and diseases. Among the diseases accompanied by snoring during sleep, there are even potentially life-threatening ones.

Snoring is not only a nuisance, but can also be a cause of illness.

Among them:

1. Apnea or short-term cessation of breathing. If you were in the same room with a person suffering from this disease, you will always be able to identify it. During attacks, snoring is especially strong, but is interrupted by complete silence. Even a brief cessation of breathing causes oxygen starvation.
2. Chronic bronchitis, characteristic of smokers. The appearance or intensification of snoring indicates a developing pathology of the respiratory tract, which can develop into COPD - chronic obstructive pulmonary disease.
3. Hypertension. High blood pressure is often accompanied by spasm of the muscles of the nasopharynx or larynx during sleep. It is recommended to wake hypertensive snorers to measure blood pressure and, if necessary, take antihypertensive drugs.
4. Pathologies of the nose, oral cavity, even the stomach and esophagus. The reason why “incorrect” muscle relaxation occurs may be due to polyps or tumors, heartburn or stomach ulcers.

Of course, the causes of snoring are not always so serious. Much more often, everything is much simpler, and you can stop snoring without using any special means, at home.

5 simple ways to stop snoring in your sleep

Before trying to stop snoring at night, it is advisable to check with a doctor to ensure that serious pathologies and diseases are ruled out. If nothing “scary” is discovered, you can begin to normalize the conditions for falling asleep, the environment and habits associated with night rest.

1. Comfortable pillow

The muscles of the larynx and palate often take an incorrect position due to the fact that the head is located too high relative to the body. Sleep doctors recommend choosing not overly high pillows.

The head should be at an angle of 10-12 degrees, but no more.

An additional pillow under the neck helps some people stop snoring; these are also used for rest during flights and moving in a sitting position.

2. Fresh moist air

A common cause of snoring is too dry air, too much dust, or lack of proper ventilation.

Simply opening the window for ten to fifteen minutes before bed will help if it's raining or snowing outside, but in hot weather it will only get worse. Air conditioners also have a drying effect.

Therefore, it is recommended to turn on a humidifier at night; such devices are inexpensive, consume very little electricity, but protect your mouth and nose from drying out.

3. Healthy lifestyle

And getting rid of bad habits. Smokers almost always snore, as do alcohol abusers. Excess weight, as well as the habit of eating a large dinner, can also cause “loud sleep,” therefore, in order to stop snoring, it is recommended to quit smoking, give up alcohol-containing drinks, and, if necessary, lose weight.

4. Correct sleeping position

Most often, people snore in a supine position. According to experts, it is most physiological and comfortable to sleep on your side. Choosing the right posture will help you fall asleep quickly and get more restful sleep. To develop the useful skill of falling asleep on your side, you can put a pillow under your back, which will make this choice of position less comfortable than the “correct” one.

5. Tongue exercises

Doctors recommend that people suffering from snoring strengthen the muscles of the root of the tongue to prevent pathological relaxation.

Anyone can do them:

1. Touch the tip to the palate and move further, trying to reach the throat.
2. Press your tongue to the roof of your mouth, relax, repeat several times.
3. Place your tongue in the lower part of your mouth, clench your teeth as hard as possible and tense the muscles of your throat, face, and tongue.
4. Open your mouth as if to make the sound “A”, and hold out this sound for as long as possible.

It is advisable to spend ten minutes to half an hour on exercise. The effect will be noticeable within three to four weeks.

How to stop snoring using folk remedies

Baked carrots help with snoring

As a rule, the simplest methods are enough. However, if they do not help, the person continues to shake the room with “rulads” from his own nasopharynx, folk remedies will come to the rescue. They are safe and effective, based on the properties of herbal medicine.

Before choosing any of the recipes, make sure you are not allergic to any of the ingredients.

1. Sea buckthorn oil. It improves nasal breathing and prevents drying out of the mucous membrane. The product is sold in pharmacies. Before going to bed, it is recommended to bury two or three drops in each nostril.
2. Olive oil rinse. You will need no more than a tablespoon. The oil must be held in the throat for a while so that the palate and larynx are “lubricated” as best as possible. It is not recommended to replace olive oil with regular vegetable oil, because sunflower irritates the larynx.
3. Fresh cabbage with honey. You will need two or three large leaves of fresh cabbage, which must be chopped in a blender, adding a teaspoon of honey. Take before bedtime.
4. Baked carrots. Singers use this remedy before a performance to achieve optimal muscle tone in the nasopharynx. To get rid of snoring, it is suggested to eat one medium baked carrot an hour before bedtime.

Modern medicine also offers a whole range of medications to combat loud sleep. However, you should not buy the first one you come across; a specific medicine should be prescribed by a professional and only if other methods to get rid of snoring have not helped.

Watch the video about 5 effective ways to stop snoring at home

Source: https://lHealth.ru/5-prostyh-sposobov-kak-perestat-hrapet-139.html

5 ways to get rid of snoring at home

Snoring is almost like hemorrhoids: until the last minute, no one wants to see a doctor.

Many people don’t even know that snoring can be treated with official methods. Some people (especially women) are embarrassed to admit that they snore. Some people do not dare bother the doctor “over such trifles.” Some are afraid that the doctor will send them for surgery, and therefore do not talk about the fact that they snore... In general, about 90% of the snoring population want to get rid of snoring on their own, but only 10% want qualified medical help.

I don’t want to give anyone unreasonable hope: home treatment most often turns out to be ineffective. However, in some cases it actually helps reduce or even eliminate snoring. Here are some proven methods:

Weakening of these muscles is one of the leading mechanisms of snoring, so strengthening them can really help get rid of it. All exercises are simple, easy to do, you only need to do them for 10 minutes, twice a day, morning and evening. You will find many options for such exercises on the Internet. For example:

• Pronounce the sounds “I” and “U” sharply, strongly straining the neck muscles.
• Hold a wooden stick (or pencil) in your teeth for three to four minutes.
• Move your tongue as far forward and down as possible, holding it in this position for one to two seconds.

Unfortunately, many people have problems with the regularity of classes. Soon after starting training, they begin to forget, skip, or be lazy about doing exercises. And no exercise - no result.

Snoring most often occurs when you sleep on your back and on a pillow that is too low or high. In some cases, you can reduce snoring if you train yourself to sleep on your side, on a pillow of medium height (14-16 cm).

To learn to sleep on your side, you can use one simple trick. Sew a pocket onto your pajamas. It needs to be located on the back, between the shoulder blades. At night, place a hard object, such as a tennis ball, in there. Even if in your sleep you unconsciously try to roll over onto your back, the ball will prevent you from doing so. After three to four weeks, you will develop a strong habit of sleeping on your side.

In some cases, the cause of snoring is difficulty in nasal breathing: runny nose, narrowness of the nasal passages.

In such cases, you can use vasoconstrictors (no more than five days in a row!) or special strips to expand the nasal passages, which are glued to the wings of the nose and slightly move them apart.

Unfortunately, this does not always help: if you have difficulty breathing through your nose due to polyps or a deviated nasal septum, solving these problems is impossible without the help of a doctor.

Excess weight is the most common cause of snoring and its complications (obstructive sleep apnea syndrome, or sleep apnea). Fat deposits in obese people accumulate not only under the skin, but also in tissues, between internal organs, including between the structures of the neck. They compress the throat, causing it to narrow and thereby causing snoring.

Recommendations for a healthy lifestyle are appropriate for any health problems. They are talked about so often that no one listens anymore. However, they really help. If you don't want to snore, you first need to stop:

• smoke;
• drink alcohol in the evening;
• overload yourself in the gym;
• overeat at night;
• take sleeping pills (many of them cause muscle relaxation, which increases the likelihood of snoring).

Firstly, snoring can have more than a dozen causes, but depending on the cause, you need to choose a treatment method. The person himself usually cannot determine why he snores - to find out, you need to be examined.

Secondly, many people have a combination of two or three causes of snoring, which aggravates the difficulties with choosing therapy.

Finally, 25% of snorers have already developed obstructive sleep apnea, a condition for which home treatments are completely ineffective and even harmful.

With sleep apnea, the patient experiences intermittent sleep and daytime sleepiness, high blood pressure, decreased potency, night sweats, irritability, decreased performance, and many other symptoms.

He quickly develops hypertension and cardiovascular diseases, and the risk of myocardial infarction, stroke, and sudden death in sleep increases five times.

If you have any signs of this disease, you should consult a somnologist.

Source: https://www.passion.ru/health/5-sposobov-izbavitsya-ot-hrapa-v-domashnih-usloviyah-183365.htm?full