How to treat snoring at night? 1. Don't engage in exciting activities before going to bed: it's best to focus on soft activities before going to bed, and don't get too excited, because your nerves will not be able to relax immediately and rest safely at night.
2, sleep: the correct use of pillows, sleeping on your back or prone will make the respiratory tract unobstructed. When sleeping on your side, the relaxed muscles will lean to one side and will not block the respiratory tract.
3. Avoid smoking, drinking and irritating drugs: Smoking, drinking and irritating drugs will make muscles more relaxed and block the respiratory tract.
4, weight loss: obese people's nasal polyps are usually more hypertrophy, and the meat in the throat and nose is thicker, which is more likely to block the respiratory tract.
Methods to prevent snoring during sleep. Take a lateral sleeping position.
Patients with mild snoring should pay attention to adjusting their sleeping position or sleeping position when sleeping. If the supine position is changed to the lateral position, especially the right lateral position is the most suitable, it can effectively reduce throat obstruction, prevent the tongue from falling back, help to breathe smoothly and relieve snoring symptoms. In addition, it should be noted that the height of the pillow should be moderate. Do not use a pillow with a high headrest, because the pillow is too high, which will form our throat and trachea? Dead end? , hinder normal breathing and ventilation.
Step 2 put down the pillow
Adjust the pillow to an appropriate height to avoid respiratory tract obstruction caused by the pillow being too high. It is recommended to choose a soft and elastic pillow to facilitate smooth breathing.
Roll the towel into a roll before going to bed, and then put it under the neck to hold up the cervical vertebra. Sleeping on your back or on your side can make your tongue lean back and prevent snoring.
3, control diet, do not smoke or drink.
People who often snore should eat regularly and quantitatively every day, and must not overeat. Try to eat less high-fat and high-protein foods, mainly rice noodles and fresh vegetables and fruits, and fast big fish and meat. A light diet on weekdays can reduce sodium ions in the body and the water it absorbs, thus achieving the purpose of relieving snoring.
Excessive smoking can seriously damage nasal mucosa and respiratory mucosa, reduce oxygen exchange in alveoli, seriously reduce oxygen partial pressure, induce emphysema and aggravate snoring symptoms; If we drink too much white wine for a long time, especially strong liquor or inferior liquor, it will seriously damage our liver, greatly reduce the ability of fat metabolism, cause high cholesterol, arteriosclerosis and fat deposition, make people obese, and the symptoms of snoring will be aggravated. Therefore, banning smoking and alcohol can effectively prevent snoring.
Step 4 keep exercising
People who have the habit of snoring should strengthen physical exercise at ordinary times, and can carry out mountaineering, running and ball games appropriately. Especially those obese people, because their throats are thicker than normal people, their soft palate is much fatter than normal people, and their pharyngeal cavity is relatively narrow. When obese people sleep, their throat muscles relax, and their soft palate collapses due to obesity, which blocks their airway and hinders their breathing, which leads to them? Snoring like thunder? . Proper physical exercise can effectively help them lose weight, increase vital capacity and activate lung function, thus effectively relieving snoring. At the same time, we should pay attention to the combination of work and rest, and don't overwork, otherwise the symptoms of snoring will be more serious.
Tips for relieving snoring 1, tongue stretching exercise
This action is very simple. Try sticking out your tongue, take it back, and then stick it out as far as possible. Do this at least 200 times at a time until the pharyngeal cavity feels sour.
2, the practice of dry gargle
Just like we brush our teeth and rinse our mouths in the morning, there is no water. We bulge our cheeks and retract them, and so on, at least 200 times at a time, until the pharynx feels particularly sour. It is also possible to gargle with water.
Step 3 Sweep your gums for practice
This action, Chinese medicine believes that it can tonify the kidney. Quickly scan the gums on the outside of the teeth (buccal side) with your tongue, first lick the gums on the upper jaw, quickly scan from left to right, and then scan from right to left, for more than 50 times at a time. Then lick the gums of the mandible in the same way until the pharyngeal cavity feels sour.
4, tongue rolling practice
Many people do this when practicing English. In fact, it can also prevent snoring. Stick your tongue to the upper jaw, and roll it back hard without leaving the upper jaw for more than 50 times at a time until the soft palate feels sour.