Sleep apnea is one of the bad habits that many people have. To abandon this bad habit is not so hard. With the following helpful information, you will no longer have a headache how to end sleep apnea.
Why do you have the sleep apnea?
There are many causes of this habit:
– Tonsils too big
– Drunk and sleep
– The body is too fat make the layer of fat in throat become thicker and thicker. This will change the structure of throat, narrow and obstruct the air. In fat people, a square neck or thyroid inflammation also prone to snoring
– Tobacco smoking causes throat swelling, lead to congestion and narrow the airways.
– Or because of birth defects such as narrow throat, a big stalk of the tongue, long throat.
– There may also be genetic. In families, there may have some people snore while sleeping.
– Sinusitis and chronic nasal congestion caused patients have to breathe through the mouth.
With the people who have slept apnea for a long time, the reason is the software and the lining of the throat clog the airways, make lungs and brain lack of oxygen. Meanwhile, the brain sends out signals dilating throat and trachea, making the process of respiration back to normal. If the turmoil keeps occurring, it will cause sleep apnea, make bad night’s sleep and deep sleep period is absolutely interrupted. Consequently, the brain does not completely relax after a day of activity, causing the patient to be tired. More seriously, it disturbs brain waves, loss memory, productivity, fatigue, difficulty concentrating and falling asleep during the day.
How to prevent sleep apnea?
Sleep on one side
People who sleep in the supine position at risk of snoring more because this position allows the throat to relax, thereby block the airways. So that, according to experts, you should sleep on one side to avoid snoring.
Obesity not only causes diabetes and other health problems but also leads to sleep apnea. Excess fat around the neck would narrow the airways. Then causes the tissues rub together and cause loud noise while you breathe.
Avoid alcohol and sedatives
Normal people who do not often snore will have more ability to have sleep apnea when they are drunk, especially before going to bed. There are people who do not snore sleep normally but when drunk will snore. So let’s avoid alcohol before bedtime, because it relaxes the airways during sleep, contribute to your snoring.
Situating on high pillows will help your head higher than the chest. Thereby, you can reduce sleep apnea.
Smoking damages to health a lot because it causes heart disease and cancer. While it also harms your body. Besides, smoking can also cause snoring because it reduces the ability to use oxygen in the body, thereby clogging the airways. So that, let’s quit smoking.
Sleep is important for health. You should get enough sleep, preferably 8 hours per day. Sleep and wake up at the same time each day, that will create a habit of your body, then reduce snoring.
Do exercise to strengthen muscles, improve blood circulation and heart rate. Daily exercise can help regulate the sleep and wake time. Therefore, try to exercise at least 30 minutes a day to reduce snoring.
You always have to keep your body hydrated that will prevent snoring by respiratory ventilation, not the nasal mucous congestion.
Eat at least 2 hours before bedtime. This will ensure that the digestive process takes place smoothly when you’re awake, that bring sleep.
A healthy lifestyle plays an important role for a good night’s sleep.
Trench alcohol and sedatives
There are people who do not snore sleep normally but when alcohol will snore. So let’s avoid alcohol before bedtime, because it relaxes the airways during sleep, contribute to your snoring.
Avoid eating before bedtime
Many people have the habit of bedtime snack, these foods can trigger the production of saliva and mucus, which can obstruct breathing. To reduce snoring you have to make sure to eat at least 2 hours before bedtime. This will ensure your digestive system a break to give you a restful sleep.
Supply adequate water to the body by drinking plenty of water. This will prevent obstructive snoring because less mucus in the nose.
If you have tried the above advice but still not effective, there ‘s progress to the doctor to receive health care or counseling using proper anti- snoring device.
Sleep apnea can be a sign of danger
Sleep apnea is a common phenomenon and usually harmless to most people, but it also hides many other threats. Snoring is related to the risk of diabetes, heart disease, and high blood pressure.
Pregnant women may begin to snore in the second trimester of pregnancy cycle. The reason is that the increase in blood pressure which is very dangerous during pregnancy. So, if this phenomenon appears soon, you should meet the doctor to check your blood pressure.
15 % of children snore because of tonsils and adenoids enlarged. These children with snoring often have lower IQ and behavioral problems than those children who do not snore more. If your child snores 2-3 times / week, you should take the child to the doctor consulted earlier.
How to cure sleep apnea effectively?
Usually it only the target of teasing, but sometimes snoring can cause discord in the bedroom and also can be a disease. In addition to methods such as surgery, using lasers and microwaves, can quickly cure snoring by patches, sprays or prevent complications of suffocation by dentures.
20% of men under 30 years old suffer from snoring. This rate is 50% in men over 50 years old. The intensity of snoring can be up to 80 dB, ie by the noise of a vacuum cleaner or the noise of the crowd. When sleeping, the vibration of the soft tissues in the throat (especially reed, screen surround) when inhaled cause snoring. All obstacles to the normal circulation of air between the larynx and nasal snoring are the cause of disabilities, such as nasal congestion, thick tongue leg, too big tonsils…