Eight tricks to calm snoring and have sweet dreams every night

　　1. Control your weight.
　　
　　Sleep medicine experts point out that weight loss is the most fundamental treatment. Research shows that as long as the weight is reduced by 3 to 5 kilograms, snoring can be effectively controlled.
　　
　　2 It is better to sleep on your side.
　　
　　Lying on your back will increase the frequency of snoring, so it is best to sleep on your side. Because when you sleep on your back, your tongue tends to slide to the back and block your throat. In addition, the pillow should not be too low, as this can easily lift the lower jaw upward, causing mouth breathing and leading to snoring.
　　
　　3. Avoid drinking alcohol, sleeping pills or sedatives before going to bed.
　　
　　This can easily cause muscle relaxation and make snoring worse.
　　
　　4. Smile often.
　　
　　Helps stretch tongue muscles and reduce snoring.
　　
　　5. Breathe deeply and often.
　　
　　This keeps the nasal passages open.
　　
　　6 I often go to karaoke.
　　
　　The latest research from the University of Estelle in the UK shows that singing more can improve snoring, because singing can exercise The muscles near the vocal cords make the loose muscles more elastic.
　　
　　7 Surgery.
　　
　　If the snoring is severe, some doctors will use invasive surgical treatments to remove or tighten the soft tissue between the nose and throat, such as carbon dioxide laser surgery. However, the long-term effects are not good.
　　
　　8 Breathing aids.
　　
　　If the above methods still don’t work, sleep Wearing a nasal mask or using a breathing aid is also a good treatment method. The most commonly used method at present is: nasal continuous airway pressure (CPAP). This kind of positive pressure respirator uses continuous positive pressure to send air into the nasopharynx. When the air pressure in the throat is enough, it can open the narrow and blocked airway, helping to improve the phenomenon of dyspnea. clinical The treatment effect is very good.
　　
　　Special reminder: Wearing braces can also cause snoring! This is because braces can widen the opening of the respiratory tract, causing the respiratory tract to deform and cause snoring.