Sleep apnea, or the daily language of snoring, is a sleep disorder that can be experienced by anyone. Not only people who are elderly but also young people. Not only big ones, but small ones also can. If it’s caught snoring, it’s natural if we feel embarrassed. Especially if we snore to make other people disturbed. Well, before getting caught and really embarrassed, you can try simple ways below. Maybe your snoring doesn’t disappear at all, but at least it can be reduced and not as annoying as it used to be.
Sleep On Your Side
Sleeping in a slanted position is effective in preventing snoring. Place the bolsters behind your back so that these tips are more effective. This is one of the easiest tricks to prevent snoring which is sleep on your side. In this position, the tongue and muscles of the back of the mouth will not be easily pushed back and cover the respiratory tract as often happens when we sleep on our backs.
Well, if you want to sleep on your side, place a cushion/ bolsters behind your back. This way, you will more easily maintain your sleeping position throughout the night. If you change your sleeping position like this, but not effectively prevent your snoring, you may suffer from obstructive sleep apnea. Don’t hesitate to consult a doctor, because your snoring may indicate a more serious medical condition.
If you are fat, try reducing weight. Obstructed respiratory tract can trigger snoring. But thin people can also snore, but those of you who are big are more susceptible to suffering snoring. The reason, of course, is the respiratory tract that is obstructed by neck fat. Therefore, one effective way to overcome snoring is to reduce weight. Start reducing carbohydrates in your diet and exercise regularly. There is no need to refrain yourself and exercise too much, which is an important routine at least 30 minutes a day.
People can snore due to fatigue, to prevent this, you can exercise regularly and get enough rest. Many people who normally don’t snore, except when they’re tired. When you are tired, your body’s muscles will weaken and become weak, including your breathing muscles. Well, then this is what causes snoring. The most effective way is to strengthen muscles with exercise. Also, make sure you have enough rest. This way you don’t have to worry about snoring all night because your body is tired.
Bathing In Warm Water
Sometimes snoring can occur because there is a problem in your nose. That’s why people who are having a cold or ‘blocked’ nose will snore loudly while sleeping. Well, if the case is like this, try to take a warm bath right before going to bed. The warm steam of bath water will open your blocked nose and make it easier for you to breathe during sleep. Not only that you can also wash your nose with warm salt water. That’s it some tips for you who has the obstructive sleep apnea, hope those tips above can help.