Snoring is not just a disturbing sound at night, snoring is a problem that can become serious for those who suffer from it and their partner. Besides causing discomfort, it could be a sign of obstructive sleep apnea. Here we present the simplest and most accessible solutions to deal with it, and we tell you when you should consult the doctor.
Why do we snore?
In most cases, the cause of snoring is unknown. However, specialists point out that among the possible culprits are: being overweight, a twisted or deformed nasal septum, nasal polyps, nasal congestion due to colds or allergies, as well as sleep apnea problems.
What is sleep apnea?
Sleep apnea is a disorder characterized by the presence of periods in which the person stops breathing for more than 10 seconds during sleep. The episode is followed by a gasp or gasp when you catch your breath. The loud snoring and fatigue despite sleeping are the main symptoms of this problem.
Other possible causes
This problem can also be caused by changes in the mouth and throat, such as swollen palate, enlarged adenoids or tonsils (which obstruct the airways), weak muscle tone, too large facial or tongue bones, or consumption of alcohol, sleeping pills or antihistamines at bedtime.
What are the solutions for snoring?
Experts say you can adopt a healthy, athletic lifestyle to build muscle tone and lose weight. Avoid tranquilizers, sleeping pills, antihistamines, and alcohol before bed. Establish regular sleep patterns and sleep on your side. You can also choose the following tips:
1. Honey
Honey clears phlegm and is helpful in controlling throat infections and reducing irritation, a factor that can cause snoring. Gargle with a warm infusion of raspberry leaves and two tablespoons of honey in half a cup of water to reap its benefits.
2. Mint and eucalyptus
Known for their anti-snoring powers, they open the airways and soothe the throat. An effective way to enjoy them is to mix their essential oils in equal parts with water and spray the head of the bed before going to bed. They can also be purchased loose and inhaled with steam.
3. Onion
A grandmother's remedy that can help relieve snoring is onion. It works as a natural decongestant and airway obstruction is one of the causes of snoring. Cut it in half and sprinkle salt on it, then leave it on a plate on the nightstand overnight.
4. Olive oil
Go for this simple anti-snoring remedy: mix a glass of olive oil and 50 grams (g.) in an airtight container. Leave to marinate covered for two weeks, strain and store in a dark saucepan. Apply before sleep, on the wings of the nose, neck and nape of the neck.
5. Home inhaler
If you snore because of a stuffy nose, this simple home remedy might help. It consists of preparing a saline solution with a cup of water at room temperature, half a teaspoon of salt and a pinch of baking soda. Mix well and apply a touch on your nose before going to bed.
6. The tennis ball
Yes, you read that right, some doctors suggest sewing a tennis or golf ball into the back of your pajamas. It causes discomfort if you roll over and helps you remember to stay on your side. Over time, side sleeping becomes a habit, experts say, and no such reminder is needed.
7. A CPAP machine
From there, the options should be consulted by professionals. In this case, it's a plastic mouthpiece that can be useful for people with mild sleep apnea or very loud snorers. It will be fitted by a dentist and will fit around the jaw and tongue to keep the airways and throat open during sleep.
8. Anti-snoring devices
It is the most effective treatment for obstructive sleep apnea and has become a widely used treatment. There are various consumer devices that stop snoring in seconds.
9. Surgery
Some people who snore a lot because they have sleep apnea may benefit from surgery. In these, the tonsils and adenoids are removed if it happens that the airways are obstructed, or in extreme cases, part of the tissues of the roof of the mouth and part of the palate are operated on and removed.
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