Healthy Living - Are you among those who like to snore while sleeping? Or even so far, you don't realize it even though there may be people around you who are disturbed when they hear it.
Snoring, or what we usually call snoring, is a condition where a person makes a rough noise during sleep. This condition results from the narrowing of the respiratory tract.
Although often ignored, snoring can be a sign of a health problem. You should contact your doctor if you snore with anxiety, wake up from choking or panting, are very sleepy during the day so that you have difficulty concentrating, experience a sore throat or headache upon waking, or have chest pain. Here are tips for reducing snoring:
01. Drink plenty of water
Drinking plenty of water is not only effective in reducing snoring but also in maintaining the body's metabolism. Water has many benefits, but many of us are lazy to drink enough. Water helps smooth our throat so that it is clean of phlegm that disturbs our breath.
02. Sleep sideways
Side sleeping can prevent the tongue and palate from covering the airway. When breathing smoothly, the potential for snoring is reduced. It is recommended to sleep on your right side to keep digestive function undisturbed and ensure the heart works smoothly, as the heart does not bear the body's weight in this position.
03. Clean your room
Cleanliness of the room leads to clean air, which is beneficial for your breathing and helps prevent allergies and snoring.
04. Reduce smoking
Smoking has many disadvantages, including causing inflammation and irritation of the nasal mucous membranes, which can interfere with breathing. Smoking also causes mucus in the lungs, disrupting the respiratory system. The effects of smoking are long-term, so it is essential to address this habit.
05. Avoid heavy foods and coffee
Coffee with caffeine can cause insomnia, and heavy meals before bed make the body work harder, disrupting the respiratory system. It's recommended not to drink coffee or eat heavy meals before bed. If necessary, do so at least 2 hours before sleeping.
