I believe that many people have had the experience of having to make an agreement with a loved one or friend who sleeps in the same room about who should go to sleep first. Because if the person who snores loudly goes to sleep first, the rest of the people will definitely not have the right to sleep comfortably. However, snoring can be relieved if you know how to take care of your airway so that it can function normally and does not affect your breathing while you sleep by changing daily behavior.
Snoring can be caused by many things, such as obesity, which often has fat accumulated in the throat area, เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง, causing the upper tissue to thicken and soften until it folds down to meet the base of the tongue, blocking the airway. Having a cold or allergies that cause a runny nose to block the airway, making it difficult to breathe and causing snoring.
In addition, lifestyle habits are another important factor.
- Get enough sleep, at least 6 hours per night.
- Go to bed and wake up on time and regularly. You should make it a routine. Don’t go to bed at 10pm tonight and go to bed at 1am tomorrow. You shouldn’t do that.
- Avoid alcoholic beverages before bedtime, such as liquor, beer, and wine, because alcohol causes the muscles to relax more than usual, causing obstruction, which is a cause of snoring.
- The muscle-relaxing, sleep-inducing effects of some sleeping pills also cause the muscles near the airway, such as the roof of the mouth, tongue, throat, and pharynx, to relax and move downward. At the same time, the airway also relaxes and narrows, resulting in increased tissue vibrations when breathing.
- Avoid drinking tea, coffee, and smoking in the afternoon or before bedtime because substances such as caffeine and nicotine will make us sleep poorly. It may not be directly related to snoring, but it is good to avoid it if possible.
- It is not only obese people who tend to snore. People who are overweight are also more likely to snore if they have a lot of fat accumulated on the inside of their throats. This causes the tissue in the upper throat to become plump and soft. When you lie down, this tissue folds down and meets the base of the tongue which lowers down, blocking the airway, and eventually causing snoring.
However, even though it is harmless, regular snoring can cause to experience difficulty breathing and also have a chance of having a sore throat and inflammation of the throat from snoring. Therefore, it is better to get a proper examination and treatment.