7 solutions faciles pour le ronflement
Aidez à mettre fin au ronflement avec ces 7 conseils pour cesser de ronfler.
You may be among the 45% of adults who snore at least occasionally or you likely know someone who does. They may be the brunt of jokes (“Uncle Joe snores so loudly he rattles the windows!”), but snoring is serious business.
For one, a snoring person often keeps their partner from a good night’s sleep, which can be stressful. “Snoring can create real problems in a marriage,” says Daniel P. Slaughter, MD, an otolaryngologist and snoring expert at Capital Otolaryngology in Austin, Texas.
Non seulement le ronflement est une nuisance, mais 75% des personnes qui ronflent souffrent d’apnée obstructive du sommeil (lorsque la respiration est perturbée pendant le sommeil pendant de courtes périodes), ce qui augmente le risque de développer une maladie cardiaque, dit Slaughter.
Use caution before you self-treat with over-the-counter sprays and pills until you’ve checked with your doctor, says Sudhansu Chokroverty, MD, FRCP, FACP, program director for Clinical Neurophysiology and Sleep Medicine at JFK Medical Center in Edison, N.J. “Many stop-snoring aids are marketed without scientific studies to support their claims,” says Chokroverty, who is also a neuroscience professor at Seton Hall University’s School of Health and Medical Sciences.
Au lieu de cela, essayez ces solutions naturelles et ces changements de style de vie, qui peuvent vous aider à arrêter de ronfler.
1. Changez votre position de sommeil.
Allongé sur le dos, la base de votre langue et de votre palais mou s’effondre sur la paroi arrière de votre gorge, provoquant un son de vibration pendant le sommeil. Dormir sur le côté peut aider à prévenir cela.
“A body pillow (a full-length pillow that supports your entire body) provides an easy fix,” Slaughter says. “It enables you to maintain sleeping on your side and can make a dramatic difference.”
Taping tennis balls to the back of your pajamas can also stop you from sleeping on your back, Chokroverty says. “Or you can recline the bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring. This may cause neck pain, however.”
If snoring continues regardless of the sleep position, obstructive sleep apnea may be a cause. “See a doctor in this case,” Chokroverty says.
2. Perdez du poids.
Weight loss helps some people but not everyone. “Thin people snore, too,” Slaughter says.
If you’ve gained weight and started snoring and did not snore before you gained weight, weight loss may help. “If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring,” Slaughter says.
3. Évitez l’alcool.
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore. “Drinking alcohol four to five hours before sleeping makes snoring worse,” Chokroverty says. “People who don’t normally snore will snore after drinking alcohol.”
4. Pratiquez une bonne hygiène de sommeil.
Bad sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol, Slaughter says. Working long hours without enough sleep, for example, means when you finally hit the sack you’re overtired. “You sleep hard and deep, and the muscles become floppier, which creates snoring,” Slaughter says.
5. Voies nasales ouvertes.
If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower, Slaughter says. “Imagine a narrow garden hose with water running through. The narrower the hose, the faster the water rushes through.”
Vos voies nasales fonctionnent de la même manière. Si votre nez est bouché ou rétréci en raison d’un rhume ou d’un autre blocage, l’air en mouvement rapide est plus susceptible de produire des ronflements.
A hot shower before you go to bed can help open nasal passages, Slaughter says. Keep a bottle of saltwater rinse in the shower. “Rinse your nose out with it while you’re showering to help open up passages,” Slaughter says.
Vous pouvez également utiliser un pot neti pour rincer vos voies nasales avec une solution d’eau salée.
Les bandelettes nasales peuvent également soulever les voies nasales et les ouvrir – si le problème existe dans votre nez et non dans le palais mou.
6. Changez vos oreillers.
Les allergènes dans votre chambre et dans votre oreiller peuvent contribuer au ronflement. Quand avez-vous dépoussiéré le ventilateur de plafond pour la dernière fois? Remplacer vos oreillers ?
Les acariens s’accumulent dans les oreillers et peuvent provoquer des réactions allergiques pouvant entraîner des ronflements. Permettre aux animaux domestiques de dormir sur le lit vous fait respirer des squames animales, un autre irritant commun.
“If you feel fine during the day but obstructed at night, these things may be contributing to your snoring,” Slaughter says.
Mettez vos oreillers dans le cycle de peluches d’air une fois toutes les deux semaines et remplacez-les tous les six mois pour réduire au minimum les acariens et les allergènes. Et gardez les animaux domestiques hors de la chambre à coucher.
Beware before spending money on special pillows designed to prevent snoring, Chokroverty says. “They may work if it props up your head, which fixes nasal issues, but can cause neck pain.”
7. Restez bien hydraté.
Drink plenty of fluids. “Secretions in your nose and soft palate become stickier when you’re dehydrated,” Slaughter says. “This can create more snoring.” According to the Institute of Medicine, healthy women should have about 11 cups of total water (from all drinks and food) a day; men need about 16 cups.
Overall, get enough sleep, sleep on your side, avoid alcohol before bedtime and take a hot shower if nasal passages are clogged, Slaughter says. “These simple practices can make a huge difference in reducing snoring.”
