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How to sleep and snore? Here are five ways to try

release time:2022-08-17|reading:

        It seems that every man has a problem with snoring. Snoring is a disease. We should know that it will not only affect our sleep quality, but also cause cardiovascular and cerebrovascular diseases. Therefore, we need to pay attention to such minor diseases as snoring. Today, let's take a look at the causes and treatment of men's snoring.

  Why do men always snore?

  Various investigations and studies have shown that about one third of men snore for a long time, while only one fifth of women have this situation. This difference is caused by different physiological structures between men and women.

  First of all, from the perspective of physiological and anatomical structure, the position of the male's throat is lower than that of the female, which leads to greater space in their throat. When a man is asleep, once his tongue shrinks to this area unconsciously, it may block part of the airway, causing resonance when snoring; Women's larynx is at a higher position. If their tongue shrinks to this area, their breathing will be completely blocked. Therefore, they are often held back before snoring.

  Secondly, snoring is also related to pharynx mechanics. The study found that men are more likely to suffer from sleep apnea syndrome and hypopnea than women, and about 84% of cases are caused by airway obstruction. The pharyngeal force of men is greater than that of women. Although our upper respiratory tract shrinks with age, the folding degree of men's upper respiratory tract is higher than that of women. In addition, compared with the standing posture, the size of the airway of men when they lie down also changes significantly.

  A vital capacity test also showed that the change range of throat size in men was significantly greater than that in women during strenuous exercise. It is precisely because of the strong change range that men are more likely to suffer from sleep apnea syndrome than women. Therefore, men snore more severely and become more obvious in old age.

  How should men snore?

  1. Lose weight first

  Obesity is one of the most important causes of snoring. Only 18.7% of 35 year old men with normal weight snore, while the proportion of overweight men who snore more than 20% has reached an amazing 56%! Obesity will lead to low soft palate, hypertrophy of the root of the tongue, and hypertrophy of the uvula, which are easy to lead to blockage of the breathing channels when lying on the back, and snoring will also occur.

  2. Don't engage in stimulating activities before going to bed

  The activity before going to bed is best to be gentle. Don't let your emotions get too excited, because your nerves will not be able to relax immediately, making you unable to rest safely at night.

  3. Relax before bed

  Snoring can also be caused by stress and stress. If you are too busy during the day, you should relax for 15 minutes before going to bed, take a warm bath, listen to soft music, and then go to sleep. If you are well prepared to go to sleep, you will sleep soundly and without burden.

  4. Choose the right pillow

  Most snorers don't choose pillows. In fact, choosing a suitable pillow can improve the situation of poor breathing and thus alleviate snoring.

  5. Correct sleeping posture

  Correct sleeping posture can avoid the occurrence of many diseases, or reduce the occurrence of half diseases. For example, sleep in the lateral position can prevent the tongue from falling back, reduce the collapse and obstruction of the upper airway, and effectively reduce snoring.


Shandong Zhushi Pharmaceutical Group Co., Ltd., founded in 2003, has more than 5000 registered employees. After years of development, it has developed into a diversified industrial cluster integrating medical devices, polymers, cosmetics, health food, daily necessities and biological reagent production, enterprise management consulting and training, real estate economy, pharmaceutical transportation, pharmaceutical printing, etc.


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