Russing is a very common disorder, often underestimated but capable of affect the quality of sleep and, it must be said, also of relations. Sleeping together with your loved ones it reduces stress, affects the quality of rest, emotional balance and skin health. But who can blame those who prefer to avoid a late-night concert every night? In recent years, a series of “miraculous” remedies have exploded on social media to stop snoring: patches, sprays, particular positions, devices to be worn during the night. But do they really work? Are they good for your health? What are the experts’ advice?
Why do some people snore?
Snoring (or snoring) arises from the passage of air through partially obstructed airways during sleep. The sound, sometimes tremendous, sometimes softer, is born of the vibration of the soft tissues of the upper airways. It can depend on many causes: nasal congestion, overweight, alcohol consumption, supine position or simply by the shape of the airways. In some cases it can be a benign disorder, in others it can hide more serious problems such as obstructive sleep apnea syndrome. That is, when something, allergies, inflammation, deviations, blocks the flow of air in the upper airways during sleep.
Social remedies to stop snoring
Different ones are going viral on social media anti-snoring remedies: from nasal plasters to devices to be worn on the chin, up to the so-called mouth taping, Meaning what the use of adhesive tapes to keep the mouth closed during sleep. The idea is simple: force breathing through the nose to reduce snoringimprove the quality of sleep and even, some users write, have better breath. The problem is that many of these solutions they have no real scientific validation and they do not act on the root causes of the disorder, but only on some superficial symptoms.
The case of mouth taping
The main problem of the mouth taping is that this technique ignores a very common condition: the nasal passages are not always free. If you suffer from allergies, closing your mouth can make your night breathing worse instead of better. In these cases the risk is to reduce air flow and increase the feeling of breathlessness during sleep. A less well-known but significant aspect is that approximately 75% of people who snore suffer from obstructive sleep apnea. Forcing nasal breathing does not resolve the narrowing of the airways and, if the nose is not perfectly free, it can make breathing less effective and less safe.
Chin bands and nasal dilators
Also the bands that hold the jaw closed oh nasal devicessmall clips to insert into the nostrils, are very popular online. The former try to prevent breathing through the mouth, the latter to facilitate the passage of air through the nose. They may offer a slight improvement in some specific cases, but they do not address the root causes of snoring and are not effective for everyone.
Changing habits: the basis of improvement
In many cases, the very first step is the lifestyle. One of the most important factors is the body weight: also a slight accumulation in the neck area it can affect breathing at night and increase airway vibrations. Another key element is the sleeping position. Sleeping supine, i.e. on your back, favors the collapse of the throat tissues, while the lateral position can reduce the phenomenon. Even small measures, such as more structured cushions or positions that prevent tipping overnight, they can make a difference.
To stop snoring: drink water and avoid alcohol
Alcohol and sedativesbefore bed can make snoring worse because They relax the muscles excessively of the throat. Also dehydration can have an impactmaking the airways more dry and irritable. In case of a stuffy nose, nasal washes or a warm shower before going to bed they can help clear the airways and make breathing easier. Snoring does not have a single, immediate solution. Many social trends promise quick results, but often simplify a complex problem. When the disorder is frequent or worsens over time, the most important thing remains one: understand the real cause and, if necessary, contact a specialist.
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