4 Lifestyle Adjustments to Help Men Reduce Snoring

Snoring not only affects the quality of your sleep, but it can also be a warning sign of underlying health problems, such as sleep apnea.

Snoring is a fairly common condition that affects the sleep of the sufferer and the person sleeping with them. Snoring is caused when the airflow through the mouth and nose is partially blocked, causing the surrounding tissues to vibrate and produce sound, according to the health website Medical News Today (UK).

Drinking enough water helps keep mucus in the throat from thickening, thereby reducing snoring.

Common causes of snoring include age, obesity, nasal congestion, excessive alcohol consumption, poor sleeping posture, and sleep apnea. In obese people, excess fat accumulation around the neck and throat narrows the trachea, leading to snoring.

In particular, the most notable is sleep apnea. This is a type of sleep disorder that causes short-term interruptions in breathing, often accompanied by loud snoring and causing the sufferer to wake up in the middle of the night.

Occasional snoring is harmless and does not affect your health. However, severe and persistent snoring is often a sign of sleep apnea, cardiovascular problems such as high blood pressure, heart attack and stroke.

To reduce snoring, people need to change their lifestyle in the following direction:

Maintain a healthy weight

One of the main causes of snoring is excess fat accumulation around the neck. Therefore, losing weight will help reduce snoring. A study published in the American Journal of Respiratory and Critical Care Medicine showed that overweight people who successfully lost weight had a reduction in both frequency and intensity of snoring.

Avoid alcohol before bed

Alcohol relaxes the muscles around the throat, causing snoring. A study published in the Journal of Clinical Sleep Medicine found that drinking too much alcohol before bed significantly increases the risk of snoring and sleep apnea. Experts recommend avoiding alcohol at least 3-4 hours before bedtime.

Drink enough water

Dehydration causes mucus in your throat and nasal passages to thicken, which can make snoring worse. Drinking enough water can help thin out this mucus and reduce snoring.

Treatment of nasal congestion

Nasal congestion is another common cause of snoring. To relieve nasal congestion, people can clear their nasal passages with nasal strips, nasal decongestants, or saline sprays, according to Medical News Today .

Source: https://thanhnien.vn/4-dieu-chinh-loi-song-giup-nam-gioi-giam-ngu-ngay-185241115135402127.htm