Sleep apnea is a chronic, potentially serious condition that disturbs sleep when apnea or shallow breathing occurs during sleep. Apnea can last from a few seconds to a few minutes and occur 30 times or more in an hour. When apnea occurs, the amount of oxygen delivered to the brain is lower than normal, and the brain interferes with sleep, prompting breathing to begin again, accompanied by a loud choking or wheezing sound. Many times, this can cause you to move from deep sleep into light sleep, or wake you up.
Sometimes, all you need to do to cure sleep apnea and snoring is a change in your sleep habits. Combining the following "habits" and sticking to them can not only treat the condition, but also have a positive effect on overall sleep quality. Follow these steps to see results in 30 days or less.
1. Adjust the sleeping position on your side
Some people experience sleep apnea or snoring only when sleeping on their back. In this case, the soft tissues of the tongue and the back of the throat sink due to gravity. Sleeping on your side, the soft tissues will not sink due to gravity, avoid blocking the airway, and thus avoid snoring. However, it can be difficult to maintain this sleeping position throughout the night and end up making it a sleep habit.
2. Open the nasal passages
A stuffy nose not only makes it difficult to inhale, but it can also cause poor breathing in the throat, which can lead to snoring. Try rinsing your nose in the evening bath, or using a saline spray, breathing strip, nose dilator, neti pot (saline solution), or allergy medication. If the problem is with the nose and not the soft palate, try ventilated nasal strips. Talk to your doctor to see if these treatments help your condition.
3. Keep the air moist
Use a humidifier as dry air can irritate the nose and throat, causing snoring.
4. Remove dust from the bedroom
Always keep your place free of dust, especially electric fans, as inhaling dust can irritate the respiratory system, which can lead to snoring. Pets should also not be allowed to sleep in the room, as you will breathe animal dander – another respiratory irritant.
5. Pay attention to your diet
Avoid overeating by avoiding caffeine and dairy products at least two hours before bedtime. Caffeine is a stimulant that inhibits peaceful sleep and can also cause snoring. Dairy products can accumulate mucus in the respiratory tract, causing snoring.
6. Replace the pillow
Dust mites that accumulate in pillows can cause irritation and allergic reactions to the respiratory tract, similar to the effects of dust. It is recommended to fluff the pillow in the air every two weeks. It must be replaced every six months to minimize allergens and dust mites. When choosing pillows, choose those that are specially designed to prevent snoring, but remember to evaluate them well if they cause discomfort such as neck pain.
7. Stay well hydrated
Drinking plenty of fluids can prevent sticky nose and soft palate. Stickiness can cause airway obstruction, causing more frequent snoring. Healthy women need to drink a total of 11 glasses of water (including water from food) a day, while men need about 16 cups.
8. Establish good sleep hygiene
If you don't get enough sleep the night before because of long hours of hard work, you'll get overtired. This has the same effect as drinking alcohol, taking sleeping pills or sedatives – sleeping groggily, loosening throat muscles, and most likely blocking the airways.
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