Is snoring dangerous? 7 ways to reduce snoring

During sleep, the body takes in a certain amount of air. This amount of air will go into the nose or mouth, then down to the lungs and exhale naturally. If the pharynx is narrow, the inhaled air will pass through a narrower area, the surrounding mucosal tissues therefore vibrate and create a sound. This sound, wheezing or hoarse, coming from the nose or mouth, is called snoring.

Causes of snoring

– Nasal congestion or blocked airways in the nose: Due to sinusitis, allergic rhinitis, due to nasal deformities such as deviated septum…

In some people, the muscles in the throat and tongue are underactive, which relaxes and puts pressure on the airways. Abuse of alcohol or sleeping pills, the older you are, the less active the muscles are.

– Being overweight and obese can make throat tissue less flexible, causing daytime sleep.

– Having VA, tonsils or enlarged pharynx also causes snoring.

– Inadequate sleep causes mental fatigue.

The biggest risk of snoring to yourself is “sleep apnea”. That is, we can have a narrow airway when oxygen to the brain is lacking, which leads to many consequences such as: waking up the next morning, you will experience fatigue and sluggishness; even dozing off while driving; The quality of work is reduced, not flexible and lucid. If sleep apnea lasts for more than 10 seconds or more, it sometimes leads to the worst case scenario, sudden death.

In addition, a person who snores first affects the people around them a lot such as children, spouse, etc. because the sound of your snoring can make people around you feel uncomfortable and unable to fall asleep. .

How to fix:

Avoid overeating at dinner: In daily meals, especially dinner, you should not eat too much. Because it has a bad effect on the stomach and causes snoring at night. Therefore, when you finish eating after dinner, you should go for a walk to help digestion faster and at the same time help the body get deeper and deeper sleep. Do not eat dairy products before bed.

Change sleeping position: If you lie on your back, it can cause the tongue and roof of the mouth to tend to fall down the throat, causing snoring. Lying on your side helps relieve this, you should use a high pillow to help open the airway.

Weight loss: Overweight and obese people are more likely to snore. Weight loss is a proven way to reduce snoring.

Do not drink alcohol, smoke: Avoid drinking alcohol before bed, as alcohol causes a decrease in muscle tone including the throat muscles. Quit smoking because tobacco irritates the respiratory tract.

Practice regular sleep habits: People who lack sleep make mental fatigue easily lead to snoring. Do not use sedatives or any other drug that causes a decrease in muscle tone in the pharynx.

Regularly change bed sheets, pillowcases and keep the bedroom clean: Because house dust can be an allergen that can cause snoring.

Clearing the airways: Use a nasal spray if you have a rhinitis that causes secretions to obstruct your airways.

BS. Dang Xuan Thang (University of Medicine and Pharmacy, Duy Tan University of Danang)

Hundreds of children are hospitalized due to hand, foot and mouth disease, doctors warn of 3 serious signs, possibly deathMost children with hand, foot and mouth disease have mild symptoms, but if not detected and treated promptly, the disease can also have many dangerous complications, even leading to death.