General Practice 2022

8 tips on how to stop snoring

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8 tips on how to stop snoring
8 tips on how to stop snoring

Some ways to stop snoring are to raise the head of the bed, use an anti-snoring pillow, avoid sleeping on your back or use a nasal patch, for example, as they allow better air passage through the airways, facilitating breathing and preventing snoring.

However, it is important to understand the cause of snoring as it can occur due to a blocked nose due to an allergy or sinusitis, or even the relaxation of the throat muscles, due to the use of sleeping pills or consumption of alcoholic beverages, for example.

In addition, snoring can also be caused by changes in the septum of the nose, which causes the person to snore, and that is why it is important to consult an otolaryngologist to assess the cause of snoring and indicate the most appropriate treatment., in some cases, it can be done with surgery.

Some simple tips on how to stop snoring are:

1. Raise the head of the bed

A good way to stop snoring is to raise the head of the bed by ten centimeters, using a bed support, cement blocks, solid wood or old books, for example, as it helps to keep the body leaner and the open airways facilitating the passage of air, reducing snoring.

2. Use an anti-snoring pillow

The anti-snoring pillow allows for greater relaxation of the neck and throat muscles, keeping the airways open and facilitating the passage of air through the trachea, which helps to stop snoring.

This pillow can be found in stores specializing in orthopedic products.

3. Avoid sleeping on your back

Sleeping on your back can make you snore more and this is because when you lie on your back the tongue can move to the back of the throat, blocking the flow of air to the airways, causing snoring.

For this reason, you should avoid sleeping on your back and prefer sleeping on your side, as it allows the neck to stay straight and air to flow more easily through the airways, helping to reduce or stop snoring.

Watch the video with physical therapist Marcelle Pinheiro with tips on how to sleep to stop snoring:

4. Using an anti-snoring band

The anti-snoring band, also called a chin strap, is another good option to stop snoring, as the band helps keep the mouth closed, preventing the jaw from being relaxed and preventing the airways from being pressured, which leads to increased snoring.

This way, the anti-snoring band allows a better passage of air through the airways, preventing snoring.

5. Using an anti-snoring clip

The anti-snoring clip, or nasal dilator, is a device placed on the outside of the nose, called the bridge, which is the cartilage that separates the two nostrils, helping to increase the space for the passage of air, facilitating and making breathing more effective and helping to stop snoring.

This device can be found in pharmacies, drugstores or stores specializing in medical devices.

6. Wearing a nasal patch

The nasal patch, also called a nasal strip, is an adhesive tape applied to the top of the nose that helps to facilitate the passage of air through the nostrils, making breathing easier or relieving nasal congestion that can cause snoring and, so it helps to stop snoring.

This sticker can be purchased at pharmacies or drugstores.

7. Using nasal sprays

Nose sprays such as Nasonex or Sillenzz moisturize and lubricate the mouth and throat by reducing airway vibration and facilitating airflow, which helps reduce snoring or stop snoring.

Also, these sprays are very useful for relieving nasal congestion caused by allergies, colds and flu or sinusitis, which can cause or increase snoring, and are found in pharmacies or drug stores.

8. Avoid taking sleeping pills

Avoiding taking sleeping pills, such as alprazolam or diazepam, for example, helps to stop snoring, as these medications cause the throat to relax excessively, causing or increasing snoring.

To sleep well and avoid taking sleeping pills, you can drink a soothing tea such as chamomile tea or lemon balm tea, as they calm down and allow a peaceful sleep, but do not cause excessive relaxation of the throat, not causing snoring. Learn how to prepare a soothing tea.

Home treatment to stop snoring

A great home treatment for snoring in case of nasal congestion is the inhalation of eucalyptus steam prepared by adding 5 drops of eucalyptus essential oil to 1 liter of boiling water. This inhalation can be done for a few minutes, helping to clear the airways, which allows you to stop snoring.

Another home treatment to relieve nasal congestion and stop snoring is to wash your nose with saline solution as it helps to eliminate the secretions that cause stuffy nose and runny nose.

Watch the video with nurse Manuel Reis on how to wash your nose with saline to stop snoring:

How to prevent snoring

Some measures help prevent the onset of snoring, such as:

  • Avoid smoking, as smoking can cause swelling or irritation in the throat and cause snoring;
  • Avoid drinking alcohol before bedtime because alcohol relaxes the throat muscles, causing snoring;
  • Avoid eating large meals before bed, as they can cause reflux and throat irritation, causing snoring;
  • Maintain a he althy weight, as excess weight can cause fat to accumulate throughout the body, including the throat, and cause snoring.

In addition, it is important to do exercises with the throat because it is normal that with advancing age the muscles of the mouth and throat become more flaccid, preventing the passage of air properly causing snoring. Here's how to do exercises to prevent snoring.

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