Snoring Remedies Reviews
Snoring remedies reviews including body weight control, reduce smoking, avoid taking tranquilizers and sleeping pills, do not drink alcohol before bedtime and other snoring remedies.
1. Do not increase or reduce body weight
If there are certain problems with impaired breathing during sleep increase in body weight by 10% of the initial parameters may impair breathing by 50%. This is usually accompanied by a transition to the next stage in severity OSA. Significant reduction in body weight may therefore significantly improve the situation.
2. Quit or reduce smoking
Smoking often causes chronic inflammation of the pharynx and trachea, accompanied by swelling of their walls, and decreased tone of the pharyngeal muscles. This, in turn, causes a narrowing of the airways and increases the snoring and OSA. It should, however, extremely cautious approach to the issue of smoking cessation in patients with OSA and obesity. This can lead to a further increase in body weight and disease progression (see above) that would nullify the benefits of smoking cessation. In this situation, you should first attempt to substantial weight loss, and then to solve the problem with smoking. If you continue smoking, it is desirable at least to refrain from it for two hours before bedtime.
3. Avoid taking tranquilizers and sleeping pills
Tranquilizers and sleeping pills tend to reduce muscle tone and promotes relaxation of the pharyngeal muscles, which in turn may burden the snoring and OSA.
4. Do not drink alcohol before bedtime
Alcohol also relaxes the throat muscles, causing snoring and OSA. Human liver processes about 10-15 ml of pure alcohol per hour, so that we can accurately determine what dose and for how long to sleep you can have no impact on breathing during sleep. For example, in 100 ml of vodka contains 40 ml of pure alcohol, respectively, the negative effect of this dose will last about 2.5-4 hours. It should be emphasized at the same time refrain from taking alcohol and sleeping pills.
5. Positional therapy
- Mild forms of snoring and OSA are often positional and occur only during sleep on their backs. This is due to retraction of the tongue. There is a simple and effective way to wean a person to sleep on their backs. On the night wearing pajamas or a special vest between the shoulder blades sewn pocket that holds a ball for tennis. In this case, any attempt to lie on your back will end up waking up and turning on his side. At the beginning of the application of this method is possible worsening of sleep quality, particularly in individuals who are accustomed to sleep on their backs, but for 3-4 weeks produced persistent conditioned reflex not to sleep on their backs.
- Necessary to provide an elevated position pillow. You can tilt the entire bed, setting the bars about 10 cm thick under the feet of the head, or beneath the mattress with a level pelvis sheet of plywood (by analogy with functional medical bed). Elevated position of the body reduces the retraction of the tongue, even on their backs.Moreover, the fluid in the body is shifted downwards, which reduces swelling of mucous at the nose and throat, increase their lumen, and, respectively, and reduce snoring.
- Should not be used to provide an elevated position of the head tightly packed with large pillows, as this body, usually slipping off the pillow and his head is strongly tilted, which may even increase snoring.
- The head should be positioned as parallel to the torso. To achieve this, it is desirable to use a small flat pillow or a special contour cushions. These positional treatments help not only snoring, but also when eructation of gastric contents, often marked by snoring in overweight people.
6. Exercises to reduce snoring
Below is a set of exercises to train muscles of tongue, jaw and throat, aiming at reducing snoring:
A. The maximum push the tongue forward and down. In the extended condition to hold for 1-2 seconds. Perform 30 times in the morning and evening.
B. Click on the chin in his hand and with an effort to move the lower jaw back and forth.Perform 30 times in the morning and evening.
C. Strong clamp their teeth and hold for 3-4 minutes, wooden or plastic stick. Perform before bedtime.
Exercises A and B are aimed at training the tongue muscles and lower jaw, pushing them forward. If the muscles are trained, even in the relaxed state (sleep), they maintain a certain tone and shift these structures forward, providing an increase in the lumen of the pharynx and reducing snoring. In the exercise can significantly increase the muscle tone in the throat just before bedtime, to some extent slow down the emergence of snoring. Typically, a distinct effect of this complex exercise observed after 3-4 weeks of regular lessons. Holding the wand dental causes tonic muscle tension neck and throat that persists for 20-30 minutes. This significantly reduces snoring in the initial phase of sleep, which may favorably affect the status of loved ones who show plenty of time to sleep.
All of the above activities can be used both individually and in various combinations, which leads to the summation of positive effects. They can be used for all degrees of severity of OSAS, but the best effect is given in case of uncomplicated snoring and mild OSAS.
7. The use of intraoral appliances to snoring.
There intraoral device for the prevention and treatment of snoring. By type, they vaguely resemble a normal baby pacifier and consist of a cup-shaped petals of language, and fixing rims, protecting him from swallowing or loss of breath. The mechanism of action contained in the official statement, is to fix the language in a certain position, thus preventing snoring. From our perspective, this mechanism is questionable. Cup-like petal can not always fix the language. It is easy to check, lie on your back. In this case, the language shifted posteriorly and completely departs from the petals.
Therapeutic effect of the device is more logical to explain its reflex action on the tongue and throat muscles. If the mouth is a foreign body, the language all the time trying to touch, sometimes even in spite of our desire. Such a phenomenon, incidentally, is often seen after the installation of a seal. This is implemented information and research function of language, partly preserved by our ancestors. The presence in front of the mouth bowl-shaped petals reflex causes the nomination of the tongue forward and the tension of his muscles and throat muscles that prevent vibration, and wears its walls.
According to researchers, the device has the greatest effect in persons without the express obesity, with an uncomplicated snoring and normal breathing through the nose. The main obstacle to the use of the device is the possibility of deterioration of sleep due to the presence of a foreign body in the mouth.
There are also intraoral appliances that push forward the lower jaw, which increases the anteroposterior dimension of the airways and, consequently, reduces snoring and OSAS severity. This may be blank of heat-labile material, which are in a heated mounted on the upper jaw (as a mouthpiece for the boxer), after which the patient closes his mouth with a forward of the lower jaw. Harvesting freezes and re-use provides the extension of the lower jaw forward.
Related posts:
Tags: snoring, snoring remedies, snoring remedy
[...] Snoring Remedies Reviews [...]