Enter the night. Time to go to bed, close your eyes and rest, a scenario that a priori may seem very common but that for many becomes impossible due to the strong snoring of your partner. In fact, studies confirm that 5 out of 10 persons snore every night, or what is the same: of male adults over 40, at least 40% are snorers (mainly men and overweight people).
Snoring is an acoustic phenomenon that occurs due to obstruction of the air flow through the mouth and nose and the consequent vibration of the tissues of the upper part of the respiratory tract. Although this uncomfortable sound is not considered a disease, it is an inconvenience for the snorer and their environment because it worsens their ability to rest and, in the long run, their quality of life. Luckily, we have methods to reduce its impact:
- Sleep on your side There is a good reason why you should not sleep on your back and that in that position the tongue and soft palate rest against the back of the throat, obstructing the respiratory tract.
- Avoid alcohol and sleeping pills. Although it is counterproductive, they can increase snoring, relaxing the muscles of the throat and narrowing the airways.
- Stop smoking. We all know that smoking is bad for your health but, in addition, smoking can make a person snore, by irritating the tissues of the throat and make it vibrate much more.
- Go on a diet if you are overweight. The professionals say that this is one of the big responsible. People who are overweight tend to have a thick neck, which causes a narrowing of the upper airway and, as a result, more snoring and even apneas occur.
- Perform a nasal wash before going to bed. In your pharmacy you can find products based on sea water and practice daily washes before going to bed. This way you will be able to drag not only the mucosa, but also the pathogens, allergens and polluting particles that can be found in the respiratory passages. This habit is especially useful if you have a cold or sinusitis, since it will relieve congestion and you will be able to sleep better.
- Use nasal strips. Whether the snoring is generated by nasal congestion or rhinitis, or if it is a common symptom in your day to day, the nasal strips can be a good ally. They work like a nasal dilator that helps open the nasal passages to allow breathing that does not require excessive effort.
- Keep your room more humid. Dryness is one of the causes of snoring, so using a humidifier or taking a hot shower before going to bed can help relieve them, keeping the airways moist.