Snoring is a phenomenon that many people have. According to statistics, among adults aged 40 to 60, about 60% of men snore while sleeping; 28% of women do, too. Maybe you or someone in your family is suffering from snoring right now.
Snoring is not voluntary, which not only affects one's own sleep quality, but the loud snoring often disturbs the bedmate. So what are the possible causes of snoring? And how to relieve snoring?
Possible causes of snoring:
Older age: After middle age, the muscle tension of the throat will gradually weaken or relax with age, which will increase the friction between the airflow and mucous membrane in the respiratory tract and cause snoring.
Obesity: Due to the lack of muscle tone in the respiratory tract of obese people, it is easy to collapse, and the accumulation of fat around the respiratory tract will make the muscle tissue thicker, compressing the respiratory tract and narrowing it, making people unable to breathe smoothly during sleep, and then snoring.
Long-term smoking or drinking before going to bed: Smoking and drinking will not only damage the smooth muscle and mucous membrane of the airway, but also slow down the response of the autonomic nervous system, and induces relaxation of respiratory muscles, causing people to snore during sleep.
Undersized or receded jaw: Too small or retracted jaw can squeeze the airway, preventing air from entering normally, and snoring occurs.
Taking sedative and hypnotic drugs: After taking sedative and hypnotic drugs, it is easy to weaken the muscle tone of the airway, leading to relaxation and obstruction of the airway, resulting in side effects such as snoring, dyspnea, or muscle weakness.
Nasal diseases: such as chronic rhinitis, curved nasal septum or nasal polyps, etc., can easily cause nasal congestion or the soft palate muscles near the throat to relax and sag, which increases the possibility of snoring.
Tonsil hypertrophy: Snoring occurs because the airways are filled and narrowed by enlarged tonsils.
When lying on the bed, the tongue will fall back, compressing the airway and making it narrower. It is recommended that people who are prone to snoring can sleep on their side to avoid snoring caused by the tongue blocking the airway.
Avoid alcohol or smoking before bedtime
Because alcohol can temporarily reduce the tone of the airway muscles, resulting in narrowing of the airway and causing snoring, it is recommended to avoid drinking alcohol a few hours before bedtime. In addition, nicotine can easily relax the muscles of the respiratory tract, and quitting smoking early can not only help reduce the frequency of snoring, but also reduce the risk of cardiovascular diseases.
Obese people may wish to control their weight by eating less greasy food, eating more fruits and vegetables, and developing regular exercise habits, etc., to control their weight, which can improve the snoring phenomenon caused by airway compression.
Adjust pillow height
Many people should know the basic CPR operations, one of which is to press the forehead and lift the chin to clear the airway, and the wrong pillow height will also affect sleep.
Therefore, choosing a smart pillow is a scientific and effective method for alleviating snoring. Nitetronic Smart Anti-Snore Pillow uses scientific and effective methods to help users adjust the head position during sleep, help relieve snoring, and give themselves and their bedmate a sweet dream.