How not to snore in a dream for a woman or a man? Many of us consider snoring to be a completely harmless phenomenon, bringing anxiety, rather, being nearby, but not the snorer himself. However, medicine has a completely different view on this issue. She claims that snoring can cause considerable harm to the he alth of someone whose nasopharynx regularly makes loud growling-vibrating sounds in a dream. This article will help you learn about the causes of snoring and tell you how to stop snoring in your sleep.
What are the causes of snoring
If a person snores in a dream, this may indicate that there are some factors leading to a narrowing of the lumen in the nasopharynx and trachea. There are other reasons as well. Here is a general overview list of diseases and conditions that can cause snoring:
- chronic diseases of the respiratory system;
- presence in the nasal passages of benign neoplasms (polyps);
- adenoids;
- thyroid disorders;
- deviated septum;
- malformation of the lower jaw;
- enlarged inflamed tonsils;
- overweight.
Before you start to figure out the question of how not to snore in your sleep, it is important to understand exactly the reasons that cause this phenomenon.
Tests to determine the cause of snoring
We suggest you familiarize yourself with the following tests that you can do yourself:
- You need to open your mouth and try to reproduce snoring. After that, the tongue protrudes forward and is placed between the teeth and the sounds of snoring are again imitated. If the latter cannot be done or the sound has become much weaker, then this may indicate that the tongue sinks into the nasopharynx during sleep, which causes snoring.
- If you alternately pinch the left and right nostrils with your finger and at the same time breathing of the free nostril will be difficult, then snoring may occur due to the abnormal structure of the nasopharynx. These may be congenital disorders or disorders that have arisen after injury or illness.
- Determine your body mass index. To do this, you need to measure your height and find out your weight, after which these weights are divided by digital growth indicators. If the data obtained varies in the range from 18 to 25, then this indicates a normal body weight. Exceeding the upper limit signals extra pounds, which, in turn, can affect the occurrence of snoring.
- Close your mouth tightly and try to reproduce the necessary sound, after which you need to push the lower jawforward (without opening your mouth) and snore again. If it becomes quieter or cannot be reproduced at all, then it is possible that snoring during sleep is caused by relaxation of the facial muscles as a result of the displacement of the lower jaw.
If the tests did not help to understand why a person snores in a dream, then it is better to visit a doctor. The specialist may prescribe a number of medical diagnostic procedures and subsequent treatment.
Female and male snoring
Both men and women can unconsciously emit loud throat roulades while in the realm of Morpheus. And yet, the question of how not to snore in a dream may never occur to a man at all, unless he is constantly complained about by relatives suffering from constant nightly concerts. Meanwhile, the representatives of the stronger sex are more prone to the phenomenon of snoring than women. This is due to several reasons:
- Physiological structure. Men have a larger body weight than women (if you take the norm). In addition, the male palate is more fleshy, which in itself is capable of producing snoring.
- Tendency to bad habits. There are more heavy smokers and alcohol lovers among men than among women. It is known that alcohol dependence and the habit of smoking can provoke the appearance of snoring.
- Age-related changes. Often, after the age of 35, men begin to grow a belly, lead a sedentary lifestyle, which ultimately negatively affects the quality of sleep.
Women most often face the problemsnoring after 45–50 years and discovering this phenomenon, they experience it much more than men.
Features of female snoring
To the question of how to stop snoring in a woman's sleep, it will be much easier to find an answer if you understand some physiological characteristics of the weaker sex.
45-50 is the age at which menopause begins, during which estrogen (female hormone) production decreases, resulting in weaker muscle tone. The tissues of the body, including the structures of the pharynx, lose their former elasticity and become flabby.
Another feature: the airways in women are initially narrower than in men. When gaining weight, which also happens very often during menopause, the pharynx and trachea become even narrower due to the formation of adipose tissue, which leads to snoring.
What to do to avoid snoring in your sleep
In the event that snoring is caused by overweight, there is nothing left but to switch to a properly balanced diet with a strict daily calculation of calories entering the body and increase physical activity. This will help to gradually return the weight to normal levels, after which snoring will stop by itself.
Abnormal structure of the lower jaw, deviated septum, presence of adenoids or polyps require surgical intervention.
If snoring is caused by a pathology of the thyroid gland, then a serious complexexamination by an endocrinologist and subsequent treatment, which may include taking hormonal drugs.
Methods to get rid of snoring
These, fortunately, there are many. These could be:
- taking special pharmaceuticals;
- special gymnastics;
- folk recipes;
- various anti-snoring devices available at pharmacies;
- surgical care for hypertrophied tonsils or adenoids;
- hormonal therapy prescribed by an endocrinologist.
Anti-Snoring Medicines
How not to snore in your sleep? Today, pharmacies have a large selection of different drugs in the form of drops, pills or sprays. Here are the most famous of these:
- A throat spray called Slipex. This is a popular remedy containing menthol, eucalyptus and mint oils, as well as methyl salicylate. The spray has a calming and anti-inflammatory effect and can be successfully used to reduce the symptoms of snoring caused by inflammation in the throat.
- Snorstop homeopathic pills.
- Herbal preparation "Doctor Khrap". Available as a nasal patch and spray.
- Asonor is also available as a spray. This drug increases the firmness and elasticity of the tissues of the nasopharynx and helps to obtain a long-term therapeutic effect. Non-addictive.
Folk recipes for snoring
The tips below will not solvethe cause of snoring, but still they are able to calm or make snoring quieter. Here are a number of interesting traditional medicine recipes:
- Drink from white cabbage and natural honey. Proportions: 1 tbsp. cabbage juice (fresh) and honey 1 teaspoon. Drink just before bed.
- Sea buckthorn drops. In the evening, a few drops of sea buckthorn oil are instilled into each nostril. Effective if snoring is due to enlarged adenoids or swollen tonsils.
- Olive oil rinsing. Do this before bed every night. In a sleeping person, the muscles of the face, nasopharynx and jaws are greatly relaxed, as a result of which the soft palate can beat against the walls of the nasopharynx during breathing, which causes dryness of the tissues and their injury, which further increases the intensity of snoring. How not to snore in a dream under these conditions? Olive oil helps prevent drying of the mucosa, and at the same time promotes the regeneration of damaged areas. Rinse duration within 30-40 minutes. After the procedure, you can no longer drink or eat anything, so as not to wash off the oil film from the walls of the nasopharynx.
- Drops with sea s alt. This recipe is good if snoring is caused by chronic nasal congestion. The medicine is easily prepared at home. To do this, take 1 glass of water (preferably distilled) and dilute 1 tbsp. a spoonful of sea s alt (purchased at a pharmacy). Bury a couple of drops in each of the nostrils.
Snoring exercises
And now we will tell you how to stop snoring in your sleep, with the help of simpleexercises. The effectiveness of this technique will be appreciated by those who will persistently perform the exercises 2-3 times daily for quite a long time (several months).
- With the fingertips of the hand, press on the chin and with force try to push the lower jaw slightly forward, and then immediately back. Repeat 15 times.
- Put your tongue forward and then lower it down. Hold it in this position for a few seconds, then relax the jaw muscles and return the tongue to its normal position. Repeat 30 times.
- Straining the throat and palate, repeat the sound “and” 20-30 times a day.
- Before going to bed, clamp a regular pencil with your teeth for a few minutes. In this case, it is necessary to strongly strain the muscles of the pharynx and tongue.
Devices and devices against snoring
How not to snore while sleeping? What else can be recommended to solve this problem? We invite our readers to familiarize themselves with the following medical products that are offered by the pharmacy:
- Special mouthguard with which you can keep the lower jaw in a certain fixed position during sleep. This helps prevent touching the uvula and the root of the tongue and thus eliminates snoring.
- Clip "Anti-snoring". The device is inserted into the nose and has a stimulating effect on the reflex points located in the area of the nasal septum.
- Extra-ENT device. It looks like a baby's pacifier. Being placed in a lie, the product fixes the tongue and thereby prevents the occurrence of snoring.
- Strip stickers. They are attached to the wings of the nose and contribute to the expansion of the nasal passages.
Snoring Prevention
To avoid snoring, follow these guidelines:
- Try not to sleep on your back. Best position: on the side, it is also acceptable to fall asleep on the stomach.
- Put an orthopedic pillow under your head.
- Maintain your weight.
- Stop smoking and drinking alcohol.
- Treat ENT diseases in time.
Swimming, outdoor exercise, positive emotions - all this improves he alth and makes sleep calm and deep, and breathing quiet and easy.
Conclusion
We told why men and women snore during sleep and how to get rid of this phenomenon. We hope that the tips presented in this article will be useful to our readers. Stay he althy!
