Prevent Snoring in Adults
Prevent snoring can be done in various ways. Snoring is usually experienced by adults and is an early symptom of sleep apnea due to blockage or other serious health problems. In addition to reducing sleep time, snoring becomes one of the causes of daytime sleepiness, decreased focus, and reduced libido.
One of the causes of snoring is habit or lifestyle, such as consuming alcohol, especially at bedtime, smoking, and staying up that causes sleep deprivation. Prevent snoring with the following steps:
- No sleeping on your back.
- Try to sleep by elevating the head of your bed as much as 10 cm.
- Try to get an ideal sleep time of 7-8 hours per night.
- Bedtimes can vary in children and adolescents, ranging from 10-12 hours.
- Not taking sedatives and alcoholic drinks at bedtime can depress the central nervous system, causing the muscles to relax too much, and block airflow.
- Quit smoking.
- Routine exercises to help strengthen the neck muscles and prevent airway constriction.
- If nasal congestion occurs, try taking medication or using decongestant sprays according to instructions and no more than three days except by prescription. Steroid spray to treat severe blockages can be obtained by prescription.
- Use a special cushion that holds the head and neck while sleeping so that the airflow is not blocked.
- The snoring patient may suggest or provide a partner or a person around him a pair of nasal congestion, placing music or a soothing background sound. As a tip, try turning on the fan to cover the snoring sound.