7 simple ways to overcome snoring 3
According to WebMD, snoring causes trouble for the sufferer himself and affects those around him.
Snoring is common in about 57% of adult men and 40% of adult women, according to Insider.
Associate Professor, Dr. Chu Thi Hanh – Head of Respiratory Department – Tam Anh General Hospital, Hanoi, shared that people with this condition need to see a doctor for examination, consultation, finding the cause, and appropriate treatment measures to improve.
People who snore easily disrupt their partner’s sleep.
Change your sleeping position: Sleeping on your back will make snoring worse because the tongue moves towards the back of the throat, which somewhat obstructs the flow of air through the throat.
Maintain a reasonable weight: Being overweight can lead to excess fat accumulation around the neck, affecting breathing.
According to Insider, a 2013 study showed that snoring is more common in obese and pre-obese people than in people with a normal body mass index (BMI) (18.5 – 24.9).
High pillow or raise the head of the bed when sleeping: Raising the head of the bed a few centimeters can help clear the airways.
Limit alcohol consumption: Drinking alcohol can cause the muscles in the upper respiratory tract to relax, increasing snoring.
Avoid sedatives: Sedatives can worsen snoring because, like alcohol, they relax the upper airway muscles.
Avoid smoking: Smoking inflames the airways, contributing to snoring.
Get enough sleep: According to the general recommendations of the American Association for Sleep Research and Sleep Medicine, adults should make sure to maintain enough sleep each night (7-9 hours), because lack of sleep can increase the risk of sleep.
Associate Professor Dr. Chu Thi Hanh recommends that in case of applying home treatment measures, snoring does not improve, or is accompanied by symptoms of panting during sleep, nocturia, frequent urination, loss of appetite,
