Many people snore when sleeping, and snoring not only affects the quality of sleep of others, but also has a certain impact on one's own health. Therefore, many people hope to solve their symptoms of snoring while sleeping. So what should you do if you snore while sleeping? How can I stop snoring? How to prevent snoring while sleeping?

1. Change the sleeping position

It is better for snorers to sleep on their side. This can effectively prevent the tongue, soft palate, and uvula from blocking the airway during deep sleep. , thereby preventing snoring.

2. Choose a suitable pillow

For those who snore, choosing a suitable pillow can effectively relieve snoring. The softness and hardness of the pillow should be appropriate. If the pillow is too soft, the head will be tilted back and stretched too far. Increased tension in the throat muscles will make snoring worse. If it is too hard, the neck will be trapped in the pillow, causing difficulty in breathing and aggravating snoring. The pillow should not be too high. Generally, it is better to make a fist with the tiger's mouth upward and one fist high.

3. Smoking cigarettes and drinking alcohol

It is best for people who snore to quit smoking and drinking alcohol. It is forbidden to drink alcohol before going to bed. This is because alcohol has an anesthetic effect, which can relax muscles and aggravate snoring. Toxic substances contained in tobacco can stimulate the respiratory tract and cause swelling, which is not conducive to the passage of air, thus causing snoring.

4. Exercise to lose weight

Generally, 8 out of 10 obese people will snore. This is because excess fat accumulation in the neck can compress the respiratory tract, causing obstruction of airflow and causing snoring. Therefore, if there are no other respiratory diseases and snoring occurs in a simply obese person, it is recommended to exercise more and pay attention to diet. Generally, after losing weight, snoring will stop.

5. Ventilator

The principle of using a ventilator to prevent and treat snoring is that when the human body inhales, air is directly delivered through a nasal mask or mask, and passes through the upper respiratory airway. Positive pressure is generated, so the collapsed area of ??the upper airway is opened by airflow, thereby eliminating obstructive sleep apnea. However, ventilators generally cost more and require a nasal mask when sleeping, which may make it difficult to fall asleep.

6. Mandibular braces

Mandibular braces are generally suitable for those who do not snore seriously or have natural structural problems in the jaw. The dentist can place a device (silica gel) in the mouth of the snorer. (braces), which can keep the throat open and improve minor airway obstruction by moving the jaw forward, with an effective rate of about 80%. However, this cannot absolutely prevent snoring. The key is related to personal circumstances.

7. Check in time

Snoring is divided into obstructive type, central type, and mixed type. Most teenagers are obstructive type, while most adults are mixed type; so if snoring If you have apnea during sleep, it is recommended to go to an otolaryngology or respiratory department for examination in time to determine whether the obstruction is caused by upper respiratory tract diseases, such as deviated nasal septum, nasal polyps, enlarged turbinates, enlarged tonsils, and adenoids in children. Hypertrophy, etc. can cause snoring. In this case, treatment of the underlying disease is required to prevent snoring.

8. Surgical treatment

Surgery is not suitable for everyone. Some people, who are not obese, snore loudly. This does not rule out local obesity or physiological reasons. Snoring caused by abnormalities, such as tongue hypertrophy, tonsil hypertrophy, submucosal fat deposition on the pharyngeal wall, long uvula, tongue suffix, elongated soft palate, loose soft palate, etc. Surgery can be considered in this case; surgery is not excluded. possible recurrence.

9. Tips

1. Scientific research shows that sleeping on the side can effectively relieve snoring. So how do people maintain a side-lying sleeping position in deep sleep? You can sew a small bag on the back of your pajamas and put marbles or balls in it before going to bed. This will force you to sleep on your side, and you will form a habit after using it for a few days.

2. A popular tip is to chew a few scallions before going to bed, which can relieve snoring for 7 consecutive days.

3. Sichuan pepper tea: Put 10 Sichuan peppercorns into a cup and brew with boiling water, then drink a cup before going to bed. This method is not recommended for those who suffer from internal heat or have a very hot constitution.

10. How to prevent snoring while sleeping

1. Don’t make the pillow too high

Patients who snore while sleeping should choose a pillow with an appropriate height and not a pillow that is too high. . Some people think that a high pillow can improve breathing. In fact, this is a wrong approach. A pillow that is too high will actually make snoring worse. So, how should we choose pillows? When choosing a pillow for snoring, you should choose a softer and more elastic pillow. The height of the pillow should be based on our shoulder width, which is conducive to our breathing.

2. The mattress should not be too soft

A soft mattress is comfortable to lie on, but it is not good for our spine and is not good for snorers. Snorers should not sleep on mattresses that are too soft. Soft, it is best to sleep on a harder mattress.

3. Create a sleeping environment

A good sleeping environment can help us fall asleep faster and sleep more soundly. People who often snore during sleep tend to have dry nasal cavities and throats. In the bedroom, Put a humidifier inside to moisten the nasal cavity and prevent snoring.

4. Don’t drink before going to bed

Drinking is often done before going to bed. Drinking some wine before going to bed in winter can warm you up, but drinking before going to bed can cause blood pressure and blood sugar to rise. Elevated levels will also cause our airways to narrow. When the airways become narrow, we will feel difficulty breathing, leading to snoring during sleep. Therefore, snorers should not drink alcohol before going to bed.

5. Pay attention to sleeping posture

Everyone has their own sleeping posture. For those who snore, it is best to sleep on the side, and sleeping on the right side is the best. Best choice. If you are not used to sleeping on your side, we can use a small method to develop the habit of sleeping on your side. That is to sew a small pocket on the back of your pajamas and put a small hard object in it. You can choose what to put in it, such as tennis balls, etc. The ball, of course, should be a small hard object that cannot hurt our skin.

6. Drink some honey before going to bed

Honey is a good helper for soothing the throat. Drinking some honey before going to bed can help us lubricate our throats, keep our breathing smooth, and prevent snoring. .

7. Lose weight

It is not difficult to find that people who snore while sleeping are more obese. Some studies have found that obese people are three times more likely to snore than thin people. Want to treat snoring? , then lose weight!

8. Develop good living habits

Quitting smoking and drinking, exercising more, and exercising more are helpful in preventing and treating snoring.

9. Soak Sichuan peppercorns in water and drink them

Those who snore during sleep should take 5-10 Sichuan peppercorns before going to bed, put them in a cup, brew some with boiling water, and drink after the water cools down. Water, taking it for 5 days can cure snoring.