Are you one of those who produce a harsh, serious and continuous noise when breathing while you sleep? That is, are you one of those who snore at night and also do not know why? We explain the causes and seven solutions that can help you
According to data handled by DosFarma, the market’s leading online pharmacy, four out of ten adults in Spain snore regularly, and the myth is true, they do it more than they do, since almost half of adult men and around 25% of women snore.
Snoring, they explain, is the noise created when the upper airways relax during sleep and narrow.
The collision between the tongue, the soft palate and the uvula (or bell) causes the throat to vibrate, which produces the noise when the air passes.
The more they narrow, or if there is something obstructing the airway, the more forcefully the airflow will pass through, and the more powerful the snoring will be.
Experts explain the reasons why they can occur and not all of them involve a health problem. They also give us solutions:
Snoring: causes
1. An alteration in the anatomy of the mouth or nose: there are people who have a uvula that is too long or have a swollen soft palate. A very large tongue or a deviated nasal septum can also cause snoring.
2. Adenoids or vegetations: are masses of tissue located in the back of the nasal cavity. Their function is similar to that of the tonsils, since they are part of the immune system of children. They usually go away around adolescence, but sometimes they become inflamed or infected, making it hard for little ones to breathe.
3. An illness: ailments that affect the airways and obstruct them (a cold or an allergy, for example) are one of the main reasons, since they do not allow us to inhale normally.
4. Not getting enough sleep: If we are very tired when we go to sleep, the muscles of the throat relax more and can partially block the airways and vibrate due to the passage of air.
5. Sleeping position: We snore more when we sleep on our backs because the effect of gravity on the throat causes the passageways to narrow even more.
6. Overweight: The extra tissue in the neck that overweight or obese people may have presses on the airways and narrows them.
7. Pregnancy: pregnant women tend to snore because weight gain, tissues swell, hormone levels are altered and the volume of the gut reduces lung capacity.
apnea
Snoring is not a disease, but it can be a sign that we have a disorder called sleep apnea.. This explains it Amanda Dutruc, pharmacist at DosFarma Who advises going to the doctor if when we get up we are very tired, with headache and dry mouth.
Apnea occurs when the airways become blocked to the point that we stop breathing while we sleep.
People with sleep apnea go through certain phases over and over again while they sleep:
– Stop breathing for 10 seconds or more.
– When they breathe again, they let out a huff or gasp. Without realizing it, they wake up. Since this cycle repeats all night, so can’t rest properly.
– they snore again.
PHOTO EFE/EPA Marcin Bielecki
Sleep without snoring: seven solutions
one.- Do not drink alcohol before bed: alcohol favors the relaxation of the muscles of the throat, so it tends to narrow and vibrate more when the air enters.
two.- side sleeping: Snoring is made worse by sleeping on your back, so it’s best to avoid that position.
3.- Use more than one pillow: if we prefer to sleep on our back, it is useful to raise our head about 45 degrees. An easy way to achieve this is to use more than one pillow.
4.-Use anti-snoring products: there is a wide variety of products that help free the airways and promote the passage of air. You can opt for nasal sprays or strips that help reduce vibrations and thus noise.
5.- Monitor overweight: Following a balanced diet and regular moderate exercise are key to maintaining a healthy weight.
6.- Give up smoking: Tobacco seriously damages the respiratory tract. In addition, it dries out the mucous membranes and inflames them, which tends to obstruct the passage of air.
7.-Use a humidifier: It is useful when snoring is due to obstruction of the airways by excess mucus.
The dryness of the air, so typical of winter and the continuous use of heating at home, irritates the throat and makes it difficult to eliminate mucus.
Adding humidity to the environment will facilitate the expulsion of mucus and help you inhale better.
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