How to treat men’s snoring?

Snoring is a common phenomenon, especially among men, who snore more than women. Although snoring is common, it actually affects the body. It is not just a personal sleeping habit, but also a symptom. Snoring may also cause suffocation, etc. So how should men who snore be treated? Let's introduce the methods to treat snoring.

Patients with sleep apnea syndrome should "control their diet and move their legs", that is, lose weight, quit smoking and drinking, and exercise more.

1. Control your diet and reduce social activities

The total calorie intake of male patients should be controlled at 1200-1500 kcal/d, the total fat should not exceed 30% of the total calorie intake, the protein intake should account for 15%-20% of the total calorie intake, and the rest should be carbohydrates. However, sweets should be limited, dinner should be controlled, juice and carbonated drinks should be consumed less, social activities and late-night snacks should be reduced; do not smoke or drink alcohol within 3 hours before bedtime.

2. Exercise more

Do more aerobic exercise, such as brisk walking, jogging, strolling, cycling, etc., for at least 60 minutes a day.

3. Best sleeping position: lying on the right side

Sleep apnea patients should keep lying on their right side at night to avoid or reduce snoring and breath holding, which can prevent respiratory arrest. To avoid lying on your back, you can use the sleeping ball technique, which is to sew a pocket with a ping-pong ball or tennis ball on the back of the patient's pajamas to force the patient to stay on his side.

4. Avoid high pillows

Wear hard-collared clothes when sleeping, avoid using a high pillow, keep the bedroom temperature not too high, and the bedding not too thick. Keep the nasal cavity unobstructed by massaging the Yingxiang point.

5. Develop the habit of breathing through your nose

To develop the habit of breathing through the nose, you can use the three-adjustment method in Qigong to overcome mouth breathing during sleep, that is, close your mouth when sleeping, stretch your tongue flat, and gently lick the upper gums with the tip of your tongue to prevent the tongue from retracting and falling back. Generally, you can develop the habit by persisting for one month.

6. Surgical treatment

Doctors will remove excess or obstructive tissues to eliminate or alleviate the symptoms of sleep apnea. However, this treatment is not effective for all patients and may relapse.

The above are some methods to treat snoring, but in addition to these, good sleep quality will also be affected by other factors. For example, the amount of work pressure, whether the mood is smooth, whether the partner snores, etc. Therefore, it is necessary to solve the problem of snoring at night, and you cannot cover or cover your snoring with a quilt.