Some ways to stop snoring are to raise the head of the bed, use an anti-snore pillow, avoid sleeping on your back or use a nasal patch, for example, as they allow better air passage through the airways, making breathing easier and preventing snoring.
However, it is important to understand the cause of snoring as it can occur due to a blocked nose due to an allergy or sinusitis, or even due to the relaxation of the throat muscles, due to the use of sleeping pills or consumption of alcoholic beverages, for example. Discover the main causes of snoring.
Furthermore, snoring can also be caused by changes in the septum of the nose, which leads the person to snore, and therefore it is important to consult an otorhinolaryngologist to assess the cause of snoring and recommend the most appropriate treatment which, in some cases, can be done with surgery.
What to do
Some simple tips on how to stop snoring are:
1. Elevate the head of the bed
A good way to stop snoring is to raise the head of the bed by ten centimeters, using a bed support, cement blocks, solid wood or old books, for example, as it helps to keep the body more inclined and the airways open, making it easier to snore. air passage, reducing snoring.
2. Use an anti-snoring pillow
The anti-snoring pillow allows greater relaxation of the neck and throat muscles, keeping the airways open and facilitating the passage of air through the trachea, which helps to stop snoring.
This pillow can be found in stores specializing in orthopedic products.
3. Avoid sleeping on the coast
Sleeping on your back can make a person snore more and this is because when lying on your back the tongue can move to the back of the throat, blocking the flow of air to the airways, causing snoring.
Therefore, you should avoid sleeping on your back and prefer sleeping on your side, as it allows the neck to stay straight and air to flow more easily through the airways, helping to reduce or stop snoring.
4. Use an anti-snoring band
The anti-snoring band, also called a chin strap, is another good option to stop snoring, as the band helps to keep the mouth closed, preventing the jaw from relaxing and preventing the airways from being pressed, which leads to increased of snoring.
In this way, the anti-snore band allows better air passage through the airways, preventing snoring.
5. Use an anti-snore clip
The anti-snoring clip, or nasal dilator, is a device placed on the outside of the nose, called the bridge, which is the cartilage that separates the two nostrils, helping to increase the space for air to pass through, making breathing easier and more comfortable. effective and helping to stop snoring.
This device can be found in pharmacies, drugstores or stores specializing in medical devices.
6. Use a nose patch
The nasal sticker, also called a nasal strip, is an adhesive tape applied to the upper part of the nose that helps to facilitate the passage of air through the nostrils, making breathing easier or relieving nasal congestion that can cause snoring and, therefore, helps to stop snoring.
This patch can be purchased at pharmacies or drugstores.
7. Use nasal sprays
Nasal sprays, such as Nasonex or Sillenzz, moisturize and lubricate the mouth and throat by reducing airway vibration and facilitating airflow, which helps reduce snoring or stop snoring.
Furthermore, these sprays are very useful for relieving nasal congestion caused by allergies, colds and flu or sinusitis, which can cause or increase snoring, and are found in pharmacies or drugstores.
8. Avoid taking sleeping pills
Avoiding taking sleeping pills, such as alprazolam or diazepam, for example, helps to stop snoring, as these medications cause excessive relaxation of the throat, causing or increasing snoring.
To sleep well and avoid taking sleeping pills, you can drink a calming tea such as chamomile tea or lemon balm tea, as they calm and allow a peaceful sleep, but do not cause excessive relaxation of the throat, thus causing snoring. Learn how to prepare a calming tea.
Home treatment to stop snoring
A great home treatment for snoring in case of nasal congestion is inhaling eucalyptus steam prepared by adding 5 drops of eucalyptus essential oil to 1 liter of boiling water. This inhalation can be done for a few minutes, helping to clear the airways, which allows you to stop snoring.
Another home treatment to relieve nasal congestion and stop snoring is to wash your nose with saline solution as it helps eliminate secretions that cause a blocked nose and runny nose.
How to prevent snoring
Some measures help prevent snoring, such as:
- Avoid smokingas cigarettes can cause swelling or irritation in the throat and cause snoring;
- Avoid consuming alcoholic beverages before bed because alcohol relaxes the throat muscles, causing snoring;
- Avoid eating large meals before bedas they can cause reflux and irritation in the throat, causing snoring;
- Maintain a healthy weightas excess weight can cause fat accumulation throughout the body, including in the throat, and cause snoring.
Furthermore, it is important to do throat exercises as it is normal for the mouth and throat muscles to become more flaccid as we age, preventing adequate air passage, causing snoring.
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