Snoring is a common problem that affects millions of people worldwide and is often perceived as a harmless everyday problem. However, experts warn that noisy breathing during sleep is caused by a narrowing of the airways and can not only impair sleep quality, but also signal serious disorders. The good news is that in many cases, snoring can be significantly reduced or completely eliminated.
The first thing to do is to change your lifestyle and sleep habits. One of the simplest and most effective solutions is to sleep on your side, not your back. When you sleep on your back, your tongue and soft tissues in your throat are more likely to block your airway. To avoid rolling over, some people use a simple method of securing a small object to your back with pajamas.
Weight control plays a big role. Excess weight, especially in the neck area, increases pressure on the airways and increases snoring. Doctors also advise quitting smoking, as tobacco smoke causes chronic irritation and swelling of the mucous membranes. Alcohol and sedatives before bedtime are also undesirable, as they excessively relax the throat muscles.
Sleep hygiene is equally important. A regular bedtime and wake-up schedule, comfortable temperature, darkness, and sufficient humidity in the bedroom promote normal breathing. A humidifier can be helpful in dry air. Nasal strips, dilators, or special sprays that reduce swelling of the mucous membrane are used to facilitate nasal breathing.
If snoring is caused by nasal congestion, allergies, or sinusitis, regular nasal irrigation may help. In addition, there are special dental devices that hold the lower jaw in a position that prevents the airway from narrowing. In some cases, methods aimed at increasing the tone of the soft tissues of the palate and exercises for the muscles of the neck and throat are used.
In more difficult situations, CPAP therapy is used - a device that delivers air under constant pressure through a mask and prevents the airways from closing. This method is considered the most effective for sleep apnea syndrome.
Doctors emphasize: if snoring is loud, regular, accompanied by breathing pauses, severe fatigue during the day, or does not disappear despite lifestyle changes, you should consult a specialist. Timely diagnosis will help not only improve sleep, but also prevent serious complications for the cardiovascular and nervous systems.
