Make a habit of eating food two hours before sleeping. Eat light food at night. Clean your nose and throat thoroughly before sleeping to reduce congestion and reduce the sound of snoring. smoking, Say no to alcohol and sedatives. These loosen the throat tissues which causes snoring.
Snoring, the man himself sleeps peacefully but it is difficult for the people around him to sleep. People get divorced because of these. Why do people snore? Are these symptoms of some disease or something else? Let us know the causes of snoring and ways to get rid of it.
If you snore, there is no need to be embarrassed, you are not alone in doing so. This is a common phenomenon. According to a report by the World Health Organization, 45 percent of adults around the world snore. Of these, 25 percent is daily. According to gender, women snore less, men snore more and as age increases, snoring also increases.
What is the reason for snoring?
Snoring means the sound of breathing while sleeping. Which comes from congestion in the respiratory tract. The more congestion the more noise. Generally, due to congestion in the nose, swelling in the throat, damaged tissue, excess fat on the neck or structural problem in the mouth, breathing does not come easily, due to which various types of sounds are emitted while sleeping.
Some people snore due to sleep apnea. This is a congenital disease. Apart from these, people also snore due to swelling in tonsils, bulge in the palate, big tongue, sleeping in wrong position, excess alcohol, sleeping pills, sedatives, obesity, allergy and cold.
How to get rid of snoring?
As the first solution to get rid of snoring, make it a habit to sleep with a 4 inches thick pillow before sleeping. Always sleep on your side, preferably your left side. This will reduce congestion and reduce snoring.
Some people snore due to looseness of respiratory tract tissue. To repair them, take 7 to 9 hours of sleep every day. As the tissues repair, the snoring will gradually reduce.
Sometimes swelling in the throat and respiratory tract is the cause of snoring. To overcome this, eat one spoon honey daily. The anti-inflammatory properties of honey help in reducing snoring by reducing inflammation.
Ginger-garlic is also effective in reducing swelling and repairing tissue. Increase the quantity of these in your diet to reduce snoring. If you are non-vegetarian, then stop eating red meat and start eating fish to remove excess neck fat. Omega-3 fatty acids present in fish help in removing excess fat.
Reduce dairy products like milk, curd, cheese in your diet. These produce mucus. Drink turmeric milk instead of normal milk. It helps in improving air flow by reducing swelling of the respiratory tract. To reduce throat congestion, drink mint or green tea instead of tea. Congestion occurs due to mucus. Drink at least three liters of water every day to remove mucus from the body.
Nowadays it is common to use nasal strips to reduce snoring, it improves air flow in the respiratory tract. Due to which snoring is reduced.
Make a habit of eating food two hours before sleeping. Eat light food at night. Clean your nose and throat thoroughly before sleeping to reduce congestion and reduce the sound of snoring. Say no to smoking, alcohol and sedatives. These loosen the throat tissues which causes snoring.
What is the treatment for snoring?
If these measures do not reduce snoring, then understand that the matter is serious. Snoring may be caused by a structural defect in the mouth or a disease like sleep apnea. In such a situation, consult a doctor. Today many methods are available to get rid of them like palatal implant, septoplasty, somnoplasty and UP-PP. Only a doctor can tell which one is better for you.
And finally….
Remember, snoring is not a problem that cannot be cured. To get rid of them, one must know their reason. Although these are not fatal. But don’t take them lightly. If not treated on time, problems like sourness in relationships, difficulty in concentrating, high BP and stroke can occur. If you feel symptoms like shortness of breath along with snoring, frequent urination at night, excessive sleep during the day, sore throat, dry mouth and headache in the morning, then consult a doctor without any delay.