{"id":17460,"date":"2024-02-21T17:07:16","date_gmt":"2024-02-21T17:07:16","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17460"},"modified":"2024-02-21T17:07:19","modified_gmt":"2024-02-21T17:07:19","slug":"7-easy-fixes-for-snoring","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/7-easy-fixes-for-snoring\/","title":{"rendered":"Horlama i\u00e7in 7 Kolay D\u00fczeltme"},"content":{"rendered":"

Bu 7 horlamay\u0131 b\u0131rakma ipucu ile horlamay\u0131 dinlendirmeye yard\u0131mc\u0131 olun.<\/p>

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\u00a0(“Uncle Joe snores so loudly he rattles the windows!”), but\u00a0snoring\u00a0is serious business.<\/p>

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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.<\/p>

Horlama sadece bir s\u0131k\u0131nt\u0131 de\u011fil, horlayan ki\u015filerin% 75’inde obstr\u00fcktif uyku apnesi (k\u0131sa s\u00fcreler i\u00e7in uyku s\u0131ras\u0131nda solunum bozuldu\u011funda), bu da kalp hastal\u0131\u011f\u0131 geli\u015fme riskini art\u0131r\u0131yor, diyor Slaughter.<\/p>

\"\"\/<\/figure>

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\u00a0Sleep\u00a0Medicine 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.<\/p>

Bunun yerine, horlamay\u0131 durdurman\u0131za yard\u0131mc\u0131 olabilecek bu do\u011fal \u00e7\u00f6z\u00fcmleri ve ya\u015fam tarz\u0131 de\u011fi\u015fikliklerini deneyin.<\/p>

1. Uyku pozisyonunuzu de\u011fi\u015ftirin.<\/h2>
\"\"\/<\/figure>

S\u0131rt \u00fcst\u00fc yatmak, dilinizin taban\u0131n\u0131n ve yumu\u015fak dama\u011f\u0131n bo\u011faz\u0131n\u0131z\u0131n arka duvar\u0131na \u00e7\u00f6kmesine neden olur ve uyku s\u0131ras\u0131nda titre\u015fen bir sese neden olur. Yan\u0131n\u0131zda uyumak bunu \u00f6nlemeye yard\u0131mc\u0131 olabilir.<\/p>

“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.”<\/p>

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\u00a0prevent snoring. This may cause\u00a0neck pain, however.”<\/p>

If snoring continues regardless of the sleep position,\u00a0obstructive sleep apnea\u00a0may be a cause. “See a doctor in this case,” Chokroverty says.<\/p>

2. Kilo verin.<\/h2>
\"\"\/<\/figure>

Weight loss helps some people but not everyone. “Thin people snore, too,” Slaughter says.<\/p>

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.<\/p>

3. Alkolden ka\u00e7\u0131n\u0131n.<\/h2>
\"\"\/<\/figure>

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.”<\/p>

4. \u0130yi Uyku Hijyeni Uygulay\u0131n.<\/h2>

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\u00a0enough 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.<\/p>

5. Burun Pasajlar\u0131n\u0131 a\u00e7\u0131n.<\/h2>

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.”<\/p>

Burun pasajlar\u0131n\u0131z benzer \u015fekilde \u00e7al\u0131\u015f\u0131r. Burnunuz so\u011fuk alg\u0131nl\u0131\u011f\u0131 veya ba\u015fka bir t\u0131kan\u0131kl\u0131k nedeniyle t\u0131kanm\u0131\u015f veya daralm\u0131\u015fsa, h\u0131zl\u0131 hareket eden havan\u0131n horlama \u00fcretme olas\u0131l\u0131\u011f\u0131 daha y\u00fcksektir.<\/p>

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.<\/p>

Burun pasajlar\u0131n\u0131z\u0131 tuzlu su \u00e7\u00f6zeltisiyle durulamak i\u00e7in bir neti kab\u0131 da kullanabilirsiniz.<\/p>

Burun \u015feritleri ayr\u0131ca burun pasajlar\u0131n\u0131 kald\u0131rmak ve a\u00e7mak i\u00e7in de \u00e7al\u0131\u015fabilir – sorun burnunuzda varsa ve yumu\u015fak damakta de\u011filse.<\/p>

6. Yast\u0131klar\u0131n\u0131z\u0131 de\u011fi\u015ftirin.<\/h2>

Yatak odan\u0131zdaki ve yast\u0131\u011f\u0131n\u0131zdaki alerjenler horlamaya katk\u0131da bulunabilir. Tavan vantilat\u00f6r\u00fcn\u00fcn tozunu en son ne zaman ald\u0131n\u0131z? Yast\u0131klar\u0131n\u0131z\u0131 m\u0131 de\u011fi\u015ftiriyorsunuz?<\/p>

Toz akarlar\u0131 yast\u0131klarda birikir ve horlamaya yol a\u00e7abilecek alerjik reaksiyonlara neden olabilir. Evcil hayvanlar\u0131n yatakta uyumas\u0131na izin vermek, ba\u015fka bir yayg\u0131n tahri\u015f edici olan hayvan kep\u00e7esinde nefes alman\u0131za neden olur.<\/p>

“If you feel fine during the day but obstructed at night, these things may be contributing to your snoring,” Slaughter says.<\/p>

Yast\u0131klar\u0131n\u0131z\u0131 birka\u00e7 haftada bir hava kabartma d\u00f6ng\u00fcs\u00fcne koyun ve toz akarlar\u0131n\u0131 ve alerjenleri minimumda tutmak i\u00e7in alt\u0131 ayda bir de\u011fi\u015ftirin. Ve evcil hayvanlar\u0131 yatak odas\u0131ndan uzak tutun.<\/p>

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.”<\/p>

7. \u0130yi Hidratl\u0131 Kal\u0131n.<\/h2>
\"\"\/<\/figure>

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.<\/p>

Overall, get enough sleep, sleep on your side, avoid alcohol before\u00a0bedtime\u00a0and take a hot shower if nasal passages are clogged, Slaughter says. “These simple practices can make a huge difference in reducing snoring.”<\/p> ","protected":false},"excerpt":{"rendered":"

Bu 7 horlamay\u0131 b\u0131rakma ipucu ile horlamay\u0131 dinlendirmeye yard\u0131mc\u0131 olun. You may be among the 45% of adults who snore 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