Tips & Cara Agar Tidur Tidak Mendengkur Lagi

Tips to Stop Snoring

August 26, 2020

At the end of a long day, there’s nothing better than sliding into your bed and sleep peacefully until… your partner starts snoring.

Don’t let snoring ruin your relationship or a good night’s sleep! Learn what causes snoring and how you can cure it here.

What is Snoring?

Snoring occurs whenever air can’t flow through your throat when you sleep, causing the tissues to vibrate as you breathe. It can be annoying for your sleep partner, and sometimes it may also indicate a serious health condition.

How do you know if you snore?

Most people don’t realize that they snore when they sleep unless they are sharing the bed with someone else. However, if you live alone, you can check for these symptoms to find out if you snore or not:

  • You wake up with a headache or dry mouth
  • You feel tired and sleepy during the day
  • You wake up suddenly during the night, and not from nightmares
  • You wake up during the night wheezing, gasping, or coughing
  • You’re getting cavities or experiencing other dental health issues

If you’re experiencing any of the following symptoms, it’s possible you snore – or you have another sleep disorder.

What Causes Snoring?

1.   Old age

As we age, our throat becomes narrower and the muscle tone decreases along with it.

2.   Drinking alcohol

Consuming too much alcohol before bedtime also causes snoring. Alcohol relaxes the throat muscles and decreases your natural defenses against airway obstruction.

3.   Nasal problems

Other physical nasal deformities, whether caused by birth or injury, can block the airways and make it difficult to breathe clearly.

4.   Sleep deprivation

Not getting enough sleep frequently can lead to snoring.

5.   Sleep position

Sleeping on the back makes snoring more frequent and louder. The gravity’s effect on the throat narrows the airway.

6.   Being a man

Men are more likely to snore or have sleep apnea than women. Sorry, boys!

7.   Being overweight

When you’re overweight, fatty tissues are more likely to obstruct your throat and cause snoring.

8.   Heredity

Having a family history of snoring or obstructive sleep apnea.

9.   Having illnesses or allergies

A typical symptom of many illnesses or allergies is a stuffy nose and trouble breathing. This blockage can cause snoring.

How to Stop Snoring?

1.   Lose weight

Only if you are overweight and you think it is your weight that causes snoring.

2.   Sleep on your side

Use a good pillow that keeps your neck and spine aligned so the airways open and you can breathe freely. You may also use a bolster to support your body and keep yourself in the side position.

3.   Avoid alcohol

Alcohol relaxes muscles and worsens snoring. Avoid drinking it late at night and limit your intake generally.

4.   Treat your nasal congestion

A hot shower before you go to bed can help open nasal passages. Also, keep a bottle of saltwater rinse in the shower – rinse your nose out with it.

5.   Engage in a healthy lifestyle

Watch what you eat – heavy meals before bed may disrupt sleep and worsen your snoring. Also, exercise regularly since it helps you lose weight and strengthens muscle tone.

6.   Treat chronic illnesses or allergies

If your snoring is due to your illnesses or allergies, talk to your doctor about what kind of medications or treatments that may improve your condition.

Mimpi can help you!

As we mentioned before, sleep on your side may help you stop snoring. However, your neck and spine need good pillows so it aligned perfectly while you are asleep. Mimpi Contour and Bolster pillows can be your best solution!

Thanks to its curved designs, contour pillows may help reduce pressure on neck muscle joints, helping you sleep more comfortably and no snoring! While your neck is being supported by a Mimpi Contour pillow, you may use a Mimpi Bolster to support your body and keep yourself in the side position.

Learn more about Mimpi Contour and Bolster here:

https://www.mimpi.co.id/en/products/mimpi-contour

https://www.mimpi.co.id/en/products/mimpi-bolster

Moreover, if you are sleeping on an uncomfortable mattress, you certainly are not going to have the best sleep which also means you will be more prone to snore! Check out our Mimpi mattresses which are a perfect choice for their ability to snugly hold the contours of your body all night long.

Learn more about Mimpi mattresses here:

https://www.mimpi.co.id/en/collections/kasur

Keep in mind that if snoring persists, it is always a good idea to consult a doctor.

Stay healthy, Mimpi’s family!

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