Remedies to Stop Snoring

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By "snoring" is meant the emission of an annoying grunt-like noise caused by impaired lung ventilation.

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By itself, snoring would not be a serious pathological manifestation; on the other hand, it can be associated with:

• Impaired sleep-wake cycles.
• Increased risk of sleep disorders (in particular Obstructive Sleep Apnea Syndrome - OSAS) and related complications.
• Deterioration of lifestyle: both for snorers and roommates.

The mechanism responsible for snoring is the complication of the passage of air during the breathing phase.

NB. Snoring is typical in people with sleep apnea and sleep disorders.

The material published is intended to allow quick access to general advice, suggestions and remedies that doctors and textbooks usually dispense for the treatment of snoring; such indications must in no way substitute the opinion of the attending physician or other health specialists in the sector who are treating the patient.

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• In this case, contact a specialist sleep disorder treatment center.
• The use of Continuous Positive Airway Pressure (CPAP) can be very useful.

Search for the triggering cause. Initially to be carried out independently, it consists in the "identification of some predisposing factors:

• Obesity and fat deposits around the neck.
• Excessive alcohol consumption.
• Smoking addiction.
• Use of sedative drugs.

If identified, removal of the triggering cause:

• Follow a proper diet and a healthy lifestyle to reduce neck circumference and total weight (the latter by at least 10%).
• Take action on alcohol abuse.
• If possible, replace or reduce sedative medications with others that cause the disorder.

In the event that none of the factors listed above are present, it becomes necessary to contact the general practitioner, who will assess the relevance of an ENT specialist visit.

The specialist will look for the presence of:

• Macroglossia: overgrowth of the tongue.
• Retrognathia: chin small and set back.
• Hypertrophic adenoids and tonsils.
• Deviation of the nasal septum.
• Nasal polyps.
• Accumulation of secretions in the upper respiratory tract (mucus and phlegm) and hypertrophy of the mucous membranes (rhinitis and / or sinusitis).
• Softening of the muscles located in the soft palate with reduction of the lumen of the upper airways.

In the absence of any functional anatomical defect and in the presence of specific risk factors, it will be advisable to go to a sleep disorder center.

On the contrary, sometimes the otolaryngologist will be able to solve much of the problem by resorting to surgery, aimed at restoring effective and efficient ventilation.

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Eat well before sleep.

Drink alcohol before sleep.

Smoking, especially before sleep.

Use drugs with a sedative effect.

Ignore or underestimate sleep apnea.

Sleeping on your back.

Smoke a lot.

Do not go through a specific diagnostic path.

If necessary, do not resort to surgery or other medical therapies.

necessary to keep the weight stable, with the aim of losing weight (advice valid of course only if the weight is excessive).

Evening meal not exceeding 30-35% of total calories. In a 2000kcal diet, a proper dinner could include 200g of grilled chicken breast, 200g of salad tomatoes, 60g of bread (2 slices) and two tablespoons of oil.

Chew thoroughly.

Favor moderate portions.

Prefer light and digestible foods:

• Low in fat, therefore only slightly seasoned; in the case of cheeses, choose lean ricotta and light cottage cheese.
• If protein, medium cooked (not rare and not even overcooked).
• If with a prevalence of carbohydrates, with the right amount of fiber (portions of less than 300g of vegetables, cereals and legumes, possibly shelled, etc.).

Eat foods cooked with light and digestible systems:

• Drowning.
• Steam powered.
• By pressure.
• Vacuum boiling.
• Vasocooking.
• In foil in the oven.
• In a pan over low heat.

of the diet:

• It is advisable to eliminate junk foods and drinks, especially fast food and sweet or savory snacks.
• It is also necessary to reduce the frequency of consumption and the portions of: pasta, bread, pizza, potatoes, derivatives, fatty cheeses, fatty meats and fish, cured meats, sausages, sweets, etc.

Before sleep it is necessary to avoid:

• Alcoholic.
• Abundant meals.
• Large portions, especially of poorly digestible foods such as whole milk.
• Foods rich in fat, especially fast-food, fried or fried and junk foods in general.
• Foods rich in connective tissue such as pork rinds, offal, molluscs, etc.
• Foods too rich in indigestible fibers: for example large portions of stewed or raw legumes.
• Foods that delay stomach emptying by increasing the chances of acid juices rising (gastroesophageal reflux and regurgitation).
• Carbonated drinks, which increase the amount of air present in the gastric pouch.

: designed to increase the flow of air from the nostrils.

Herbal tea or valerian extract: improves sleep quality.

Essential oils: dissolve mucus and reduce inflammation of the mucous membranes in the upper airways.

For further information: Nasal patches during the day and promote sleep at night; however they are more used in the treatment of sleep disorders proper:

• Modafinil (e.g. Provigil).
• Theophylline (e.g. Aminomal Elisir, Diffumal, Respicur).
• Caffeine citrate (for example Nymusa).
• Amphetamine and Dextramphetamine (e.g. DextroStat, Adderall, Dexedrine).

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Eat little in the evening and avoid counterproductive practices (alcohol, cigarettes, etc.).

Carry out the necessary clinical investigations (otolaryngology, etc.).

Perform therapies aimed at eliminating the triggering cause (drugs, surgery, etc.).

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Reduction of turbinates.

Tonsillectomy.

Adenoidectomy.

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