I'm sure everyone hates being woken up by snoring at night. For people who often snore, it will not only affect other people's sleep, but also bring bad effects to themselves. Do you know how to treat snoring?
How to treat snoring
Action method: 4 small actions to skillfully treat snoring
Principle: a large part of the reason why snorers are easy to snore is that the throat muscles are relatively loose, and the pharyngeal muscles are very difficult to exercise in daily life. Therefore, only a little exercise is needed, which can stimulate muscles greatly. Therefore, the following four kinds of exercises will have a very fast and good effect! If they are fast, they will take several days, if they are slow, they will completely eliminate the snoring, even the heavy breathing will not be heard.
1. Tongue extension exercise
Try to stick out your tongue as much as you can, pull it back and then try to stretch it out. Do it at least 200 times at a time, until the pharyngeal cavity feels very sour.
2. Dry mouthwash exercise
Without water, drum up the gills, and then retract them. Cycle like this. Do it at least 200 times at a time, until the pharyngeal cavity feels very sour. It's OK to rinse with water.
3. Gum sweeping exercise
Use your tongue to quickly sweep the gums on the outside of the teeth (cheek side), lick the gums on the upper jaw, quickly sweep from left to right, then from right to left, and do it more than 50 times at a time. Then lick the gums of the jaw in the same way until the pharynx feels very sour.
4. Tongue rolling exercise
Put the tongue against the upper jaw, roll the tongue back with force, do more than 50 times at a time, until the soft palate feels very sour.
Life method: a clever way to snore
Principle: another important reason for snoring is that the nasal breathing is not smooth due to various factors in the process of sleeping, which eventually leads to snoring. The following tips will effectively solve the problem of nasal breathing during sleep, so as to improve snoring.
1. Raise the upper body
Sleep with two pillows to support the head, raise the upper body to help nasal breathing, help reduce snoring. If raising your head makes you uncomfortable, raise your legs at the same time, or raise your entire upper body. In addition, sleeping on one's side can also effectively relieve snoring.
2. Clean the pillow
Excessive dust, dandruff and dust mites on the pillow will continue to stimulate the respiratory tract, which will not only cause allergic reaction, but also aggravate snoring. Therefore, snorers should pay more attention to changing pillowcase frequently, or changing a new pillow every six months or so.
3. Drink a glass of water before going to bed
Dry air can irritate the mucous membranes of the nose and throat, causing or aggravating snoring. In normal times, we must pay attention to a humidity of the indoor air, especially in the dry season, buy a humidifier and put it at home. In addition, before going to bed, you can take a hot bath and drink a cup of warm water, so that the body will have enough water, so that the mucous membrane will be much more comfortable.
4. Apply ventilation nasal patch
Most pharmacies can buy ventilation nasal patch, which is easy to use and can be pasted on the outside of the nasal cavity when sleeping. It can be used to expand the nasal passage and increase the ventilation. Besides relieving the nasal congestion caused by cold, allergy and rhinitis, it can also help relieve or alleviate snoring.
5. Nasal irrigation
Every morning or before going to bed, wash the face and nose with cold water, or use a special nasal washer to clean, which is helpful to remove the hidden bacteria and dirt, enhance the adaptability of the upper respiratory tract to the external environment, make the breathing more smooth, and have certain effect on relieving snoring.
Diet: four effective Anti Snoring foods
1. Tea
Tea helps to reduce congestion and sputum, thus reducing snoring. The boiling water used to make tea releases steam and also reduces the nasal congestion when inhaled. When drinking tea, the water vapor from tea can relieve the inflamed nasal cavity, dilute mucus and improve nasal drainage. And drinking mint tea is the best way to prevent snoring, because mint is a natural decongestant, which can relieve the swelling of nasal mucosa.
2. Honey
Drink honey in tea before going to bed, which will help relax throat, reduce congestion and swelling, and prevent snoring. Honey has both antibacterial and anti-inflammatory properties, which can help reduce congestion in the throat.
3. Turmeric
The anti-inflammatory properties of turmeric are beneficial to resist inflammation, especially in the prevention and treatment of snoring. Curcumin, the active ingredient of curcumin, is an antioxidant with strong anti-inflammatory effect. Its side effect is very small, and it can relieve blockage safely and naturally. Turmeric is sold at the seasoning counter of the vegetable market and the general Chinese medicine shop. It can be boiled and drunk directly, and can also be used for cooking and porridge.
4. Onion
Although onion is bad for your breath, it is the savior to overcome snoring. Because onions have anti-inflammatory properties, they help clear the nasal passages, allowing more air to pass through.