Best tips for reducing snoring and sleep apnea for free

Best tips for reducing snoring and sleep apnea for free

Sleep apnea is basically a respiratory distress that occurs when the muscle tension relaxes during the night. It is a failed air intake. If it happens frequently (15 failures for another healthy person per hour, 5 for a person with a medical condition of hypertension, heart or liver problems, etc.)

There are three types of sleep apnea that are treated differently:

Obstructive sleep apnea occurs when the brain's signal for breathing is properly initiated, but breathing failure fails due to a barrier. This is the most common form of apnea and is often associated with snoring. If that barrier can be taken in an operation, it would definitely be the first thing to do. However, if the cause is a large and heavy tongue, soft tissue and low muscle tone in the throat, high body mass and so on. There are ways to treat this without breathing mask or nozzle.

Central sleep apnea is present when the brain gives no or insufficient signal to take the breath. This form is relatively rare and represents only 4-5% of all cases of sleep apnea. It is more prone to be present in infants than in adults and must be taken very seriously. I would not recommend treating it without talking to a doctor and taking a sleep study in a laboratory.

Mixed or complex apnea is a combination of the first two. It is still not 100% clear how it develops and if one of the two other forms can be mentioned as promoters. It is also quite rare but usually usually occurs in adults. It must be taken as seriously as central sleep apnea and should definitely be investigated and treated by a doctor.

Make sure the person's physical effort to breathe is enough, so these 5 tips help to reduce snoring and sleep apnea:

Higher firmer pillow - Snoring and sleep apnea gets worse when the head falls back. The tongue falls back and narrows the airway. As the muscles relax, the airway is easily blocked by collapsing walls of soft tissue. I do not recommend buying an apnea pillow right away, but use a larger lid and roll the existing pillow in towels. You should still be comfortable sleeping on the chest or on the side, but make your pillow significantly higher and firmer. When you sleep, put the pillow in the upper end of the bed, right to the wall or any obstacle, so that you can not sit too underneath the neck.

Sleep on the side or chest - Sleep on the side or chest will make a big difference. Most of us sneak most on the backside. The problem is that at night you roll back to that position. I have seen shirts with a pillow attached to my back, to prevent it. We can imitate it by reusing a towel and sewing it to our sleeping shirt. You can also just keep it, but it can go down during the night. For some people it may work to make a long thin towel roll and hold it through the sleeves from the left behind the back to the right.

No Smoking - It's easy, and actually saves money. But seriously. As hard as it can be. Smoking aggravates snoring and sleep apnea tremendously as the tissue in the airway swells.

No drinking or drugs - In a similar subject, alcohol, drugs and drugs lead to uncontrolled muscle relaxation and altered physical response to signals from the brain. Endure snoring and sleep apnea a lot. However, there is nothing to say to a beer or wine, but the more alcohol consumed, the worse it will be. If you are spending alcohol for dinner, leave some time before you go to get it out of the system, at least partially.

Take a short walk before you sleep - Especially after dinner or a glass of wine but also on a regular day, fresh air will help ventilate your airways, free them and increase muscle tone. Breathe in deep and active.

Lose weight (if you have a BMI> 25) - Obesity is an important reason why otherwise healthy people get sleep apnea. Losing weight (if necessary) will tighten the airways tissue and reduce the risk of blockage.

Exercise at least twice a week - The correct exercise to cure sleep apnea is endurance training. Try running, cycling or maybe swimming (if chlorine is good for your airways) for at least half an hour at moderate speed.

Sleeping on a schedule - It may sound a little strange, but it actually helps to maintain a fairly consistent sleep schedule.

Exercise the muscle tone in the throat - This is my personal favorite because there is no better way to do this than voice practices like singing, reciting or playing a wind instrument. By exercising to control the muscle tension in your airway, you strengthen it. The otherwise soft tissue in the airways becomes firmer.

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