KONTAN.CO.ID – JAKARTA. Some people snore while sleeping. Here are 14 safe and appropriate ways to deal with snoring.
Snoring occurs when a person cannot exhale freely through the throat and nose during sleep.
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This causes the relaxed tissue in the throat to vibrate and causes a loud and often irritating snoring sound.
Snoring can disrupt sleep for you and your partner.
Summarizing WebMD, while it’s not particularly bothersome, snoring isn’t a good condition to simply ignore.
In fact, snoring can be a sign of a serious health condition, including:
- Obstructive sleep apnea (clogged airways)
- Obesity
- Problems with the structure of the mouth, nose, or throat
- Sleep deprivation (SD), which is the complete loss of sleep for a certain period or sleep duration that is shorter than the optimal time needed
In other cases, snoring can be caused simply by sleeping on your back or drinking alcohol too close to bedtime.
How to deal with snoring
In some cases of snoring, it is important for a person to seek medical attention in order to get the necessary medical treatment to treat the underlying condition.
Meanwhile, cases of snoring caused by “benign” factors, such as sleeping position can often be treated with simple home remedies.
Here are some ways to get rid of snoring that you can try:
1. Lose weight if overweight
Summarizing Health Line, people with excess weight tend to have thick throat tissue, thus blocking the respiratory tract.
Therefore, for obese people, losing weight is believed to help reduce the amount of tissue in the throat that may cause snoring.
You can lose weight by reducing your overall calorie intake by eating smaller and healthier meals.
Make sure you exercise regularly every day. You may also consider seeing a doctor or dietitian for help.
2. Sleeping sideways
Sleeping on your back sometimes causes your tongue to move down the back of your throat, which can partially block the flow of air through your throat.
Sleeping on your side may be the only thing you need to do to allow air to flow easily and reduce or stop snoring.
3. Lift the head of the bed
Raising the head of your bed to 10 cm is thought to help reduce your snoring by keeping the airways open.
4. Use nasal strips or external nasal dilators
Nasal strip and nasal dilator are breathing aids.
Nasal dilators are shaped like a tube structure that can help open the airway through the nose so that you can breathe better.
Meanwhile, the nasal strip is in the form of an adhesive strip that is used on the nasal bone which has a similar function.
Both can make your breathing more effective and reduce or eliminate your snoring.
5. Treat chronic allergies
Allergies can reduce airflow through your nose, forcing you to breathe through your mouth.
This increases your chances of snoring. Talk to your doctor about the types of over-the-counter or prescription allergy medications that might improve your condition.
6. Fix structural problems in nose
Some people are born with or have an injury that causes them to have a septal deviation, which is a condition when the thin wall between the nostrils is not centered.
Septim deviation can cause mouth breathing during sleep, thus causing snoring.
It may be necessary to undergo surgery to correct this condition. So talk to your doctor if you have one.
7. Avoid drinking alcohol before bed
Try not to drink alcohol for at least two hours before bedtime.
The reason, alcohol can relax the throat muscles, causing snoring.
8. Avoid taking sedatives before bed
If you snore and take sedatives, talk to your doctor about other treatment options.
This is important because stopping the use of sedatives before bed is believed to relieve your snoring.
9. Quit smoking
Smoking is an unhealthy habit that can make your snoring worse. Talk to your doctor about therapies that can help you quit.
10. Get enough sleep
Make sure you get the recommended seven to eight hours of sleep you need each night.
The reason is, lack of sleep is a factor that affects the disruption of air flow that causes snoring.
11. Use oral aids
Oral aids or oral appliances can be used to help keep your airways open, so you can breathe easier. This prevents snoring.
Oral appliances are devices installed in the mouth that will help regulate the position of your chin, tongue, and palate, thus providing space for air to enter.
To install this tool, you need to see a dentist first.
12. Gunakan alat CPAP (continuous positive airway pressure)
Summarizing the Mayo Clinic, CPAP is a device in the form of a breathing mask that must be worn while sleeping to help relieve breathing or help keep the airway open.
This treatment is often recommended to treat obstructive sleep apnea.
13. Perform UPPP (uvulopalatopharyngoplasty)
UPPP is a surgical method performed to treat obstructive sleep apnea that causes snoring.
This surgery is done by tightening the throat tissue in the hope of reducing snoring.
Laser-assisted uvulopalatopharyngoplasty (LAUPPP), which is sometimes more effective than UPPP, is also available as a means of eliminating snoring.
14. Somnoplasty
Somnoplasty is a surgical procedure performed by an ENT doctor using radiofrequency technology (low intensity radio waves) to shrink the tissue in the soft palate to reduce snoring.
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This article has been published on Kompas.com with the title “14 Ways to Get Rid of Snoring That Are Well Done“,
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