8 Easy Steps to Prevent Snoring

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8 Easy Steps to Prevent Snoring
8 Easy Steps to Prevent Snoring

Snoring is a common condition for some people. Fatigue generally triggers a person to snore during sleep. However, this complaint can also be a sign of an illness, especially if the snoring is loud and has been going on for a long time

Snoring or snoring is a condition when a person makes sounds from his nose and mouth while sleeping. If left untreated, the habit of snoring can make a person deprived of oxygen.

8 Easy Steps to Prevent Snoring - Alodokter

As a result, he will feel less energetic and not refreshed when he wakes up, even though his bedtime is ideal.

This Happens When You Snore

When breathing, air will enter through the nose or mouth to flow into the lungs so that oxygen can be taken. When the airways, such as the nose, mouth, and throat, become narrowed or deformed, airflow is blocked and causes high pressure.

This pressure can cause sound vibrations and produce sound, resulting in snoring or snoring. Uniquely, most adults have experienced or regularly experience snoring.

There are several things that can cause a person to snore while sleeping, such as obesity, drinking and smoking habits, certain sleeping positions, or abnormalities in the nose and throat. Sometimes, sleep snoring can also occur due to enlarged tonsils.This often happens to children.

Some Causes Someone Often Snoring

Perhaps you haven't known that snoring can be a sign of a serious illness, such as sleep apnea or sleep apnea.

This condition is a sleep disorder that causes the sufferer to stop breathing for a while while sleeping, thereby reducing the oxygen level in the blood.

Sleep apnea can cause symptoms in the form of poor sleep, feeling less energetic after waking up, weakness, and difficulty concentrating. In severe cases, sleep apnea can even cause sudden death.

In addition to sleep apnea, severe or ongoing snoring can also be caused by several chronic diseases or other medical conditions, such as:

  • Stroke
  • Diabetes
  • High blood pressure
  • Disorders of the nose, such as nasal septal deviation, allergic rhinitis, and infections
  • Obesity
  • Heart disease
  • The habit of consuming alcoholic beverages
  • Throat deformity

In addition to the things above, snoring can also be caused by other factors, such as sleeping position, fatigue, side effects of sleeping pills, and abnormalities in the thyroid gland.

How to Stop the Habit and Prevent Snoring

Snoring that occurs occasionally, especially when you feel tired, is generally not a dangerous thing. However, this complaint can become a problem when the snoring sound is very loud, lasts for a long time, or causes other complaints, such as dizziness and sleeplessness.

To prevent and overcome the habit of snoring, you can try the following tips:

1. Change sleeping position

Certain sleeping positions can cause snoring. Research has shown that sleeping on your back with your head elevated can make it easier to snore.

This can happen because sleeping on your back can make the base of the tongue and the roof of the mouth cover the throat wall, causing sound vibrations during sleep. To anticipate this, try sleeping on your side.

2. Get enough sleep

Lack of sleep or having a poor sleep schedule can trigger you to snore due to fatigue. Therefore, try to get enough rest by sleeping for 7–9 hours every day.

3. Avoid alcoholic drinks and sleeping pills

The habit of consuming alcoholic beverages is known to make a person snore more often or make the complaint worse. In addition, the side effects of sleeping pills can also trigger you to snore.

Sleeping pills or alcoholic beverages can indeed make you fall asleep faster, but it can also make the neck muscles become too relaxed. As a result, you will easily snore or snore during sleep.

4. Drink lots of water

When the body is dehydrated or dehydrated, the mucus in the nose and throat becomes stickier and harder to expel. This can also be the cause of snoring.

Therefore, to prevent snoring, you need to drink enough water every day. Adults are advised to drink at least 8 glasses of water per day to meet their body's fluid needs.

5. Wash your nose with s alt water

Snoring can also occur due to swelling in the nose, for example due to irritation, allergies, or infection. To fix this, you can wash your nose with a s alt water solution. The trick is to spray s alt water into the nose with a tool called a netipot.

This step is also good to do to prevent and treat sinusitis naturally at home. In addition, taking a warm shower before bed can prevent you from snoring.

6. Maintain ideal body weight

Losing weight can be a way to deal with snoring, especially for snoring complaints that occur due to obesity. However, complaints of snoring can also occur in people who are thin.

Therefore, keep your weight in check by eating nutritious foods and exercising regularly.

7. Stop smoking and stay away from cigarette smoke

Smoking and the habit of inhaling secondhand smoke (passive smoking) can make the nose, throat, and lungs problematic and snoring more often. So, to prevent and treat snoring, try to quit smoking.

8. Keep the bedroom clean

Allergies or irritation of the nose and throat can be the cause of your frequent snoring while sleeping, especially if you have a history of allergies.

To prevent this, try to always keep the bedroom clean. Wash and change blankets, pillowcases, bolsters, and bed linen weekly, to avoid mites or fleas. In addition, also clean various furniture in the room.

The habit of snoring can generally be overcome by applying some of the methods above. However, if it is caused by certain medical conditions, sleep problems may need to be treated by a doctor with medication, CPAP therapy, or surgery.

If you have tried some of the tips to prevent snoring above, but you still experience snoring complaints and even bother those around you, you should consult a doctor for proper examination and treatment.

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