What about snoring?
Choose the right pillow.
The hardness and height of pillows should be moderate.
If the pillow is too soft, it will make the neck lean back, cause muscle tension in the throat and cause snoring. The pillow is too hard, it is easy to nest on the neck, which will cause poor breathing and snoring.
Generally speaking, the height of the pillow is 10- 15cm. When sleeping on your side, the height of the pillow is the same as the width of one shoulder; When sleeping on your back, the height of the pillow is consistent with the width of your fist.
Step 2 lose weight
Generally speaking, obese people have more meat in their throat and nose, which is easy to cause poor breathing.
Therefore, a master who has the habit of snoring and has a fuller figure should pay more attention to fitness and exercise in his daily life.
Step 3 improve your living habits
For teachers who have snoring habits, it is best to give priority to a light diet, quit smoking and drinking, and eat less irritating food.
In addition, try to keep breathing smoothly. Try to sleep on your side and avoid lying on your back.
Causes of snoring
1, airway stenosis: Many patients snore because of airway stenosis, such as congenital airway dysplasia, rhinitis, sinusitis, nasal polyps, adenoid hypertrophy, etc. These reasons will cause the airway of the nose and throat to be narrow, leading to poor airflow and snoring at night.
2. Obesity: In medicine, obesity is defined as one of the reasons for snoring during sleep. This is because when sleeping at night, the nerve excitability decreases and the muscles relax. In addition, obese patients often deposit too much fat on their necks. In this case, the pharynx is easily blocked, resulting in poor airflow and snoring at night.
3. Bad living habits: Many people who snore are caused by bad living habits, such as smoking and drinking.
4. Heredity: Some people who snore are born with snoring, mainly because snoring is related to heredity. The reason why many snorers snore in life is related to the snoring history inherited in the family.
5. Excessive fatigue: Excessive fatigue is the influencing factor leading to snoring at night. Most of these snorers are workers and office white-collar workers. These snorers consume physical and mental work and often fall asleep as soon as they get home. In order to absorb more oxygen and reduce fatigue, they will unconsciously breathe through their mouths, which will aggravate the vibration of soft tissues such as soft palate and lead to snoring during sleep.
Methods to prevent snoring
1, strengthen physical exercise and maintain good living habits.
2. Avoid alcohol and tobacco hobbies, because smoking will aggravate respiratory symptoms, and drinking will aggravate snoring, nocturnal respiratory disorders and hypoxemia. Especially drinking before going to bed.
3. For obese people, we should actively lose weight and strengthen exercise. Our experience is to lose more than 5%- 10%.
4. Snoring patients often have low blood oxygen content, so they are often accompanied by high blood pressure, arrhythmia, increased blood viscosity, increased heart burden, etc., which may easily lead to cardiovascular and cerebrovascular diseases. So pay attention to blood pressure monitoring and take antihypertensive drugs on time.
5, it is forbidden to take sedative and hypnotic drugs before going to bed, so as not to aggravate the respiratory center regulation inhibition.