7 DICAS pra ACABAR COM O RONCO e APNEIA DO SONO (COMO PARAR DE RONCAR)

Do you suffer from snoring, or does your partner or partner wake you up at night because it sounds like a tractor or a jackhammer? So, stay tuned! This video is for you.

I'm going to talk about how snoring is formed, about a serious disease that snoring can be warning about it and at the end I 'm going to give you tips on how to improve or even stop snoring! So stay until the end! But first, already enjoy the video, subscribe to the channel so you don't miss our health tips, and activate the bell to receive notifications And it's also very important that you spread this knowledge with your friends and family.

Because when it comes to your health, our health is worth sharing! So share there! And tell me: do you snore?

Does your partner or partner snore? What part of Brazil are you from? Write down there!

Many people suffer from snoring… A suffering for those who snore, who cannot sleep well, will not rest, as it can cause interrupted sleep and especially, for the other who shares a bed or the same room or the room next door. Snoring is very annoying! It can even force some to sleep in separate rooms or even lead to separation.

I've been on duty with some guys who snored, my God in heaven, I felt sorry for their wives. And snoring is common. Almost half of the population snores episodic or occasional, that once in a while.

But nowadays, with the increase in obesity, almost 40% of the population snores all the time – the usual snoring. And snoring is a health problem. Why does snoring happen?

During sleep, the jaw drops, slides back, the space behind our tongue narrows. Also the fabric around it becomes more relaxed. This can reduce airflow.

When you inhale, the soft palate, tongue, vibrate, causing the snoring sound. So snoring is a reverberation, a noise emitted by the obstructed airways during sleep. And what are the risk factors for snoring?

It could be that your nose is blocked, it could be that your tongue is too big (macroglossia) - you have some diseases like amyloidosis and gigantism that can cause this, enlarged tonsils and adenoids, especially in children, some of sleeping pills like benzodiazepines, obesity, when the neck is short, Very tired Sleep on a full stomach Sleep on your back And even drink alcohol before bed. What can snoring be showing us? Snoring is closely associated with a sleep disorder called obstructive sleep apnea.

It's not that everyone who snores will have apnea, but those who have apnea always snore. People with obstructive sleep apnea have periods when breathing slows or stops at least five times during every hour of sleep. Some symptoms may lead us to think about obstructive sleep apnea: If you or your partner has noticed that you have breaks during the night, or even you have recorded this.

Excessive tiredness, daytime drowsiness Gagging at night- wakes choking Very loud snoring followed by periods of silence when breathing stops or nearly stops. High blood pressure Night sweats - wakes up all wet Chest pain at night Heart arrhythmias Frequent headaches Sore throat when waking up Memory loss - because oxygen won't get to your brain enough and you won't get restful sleep with as many micro-awakenings. Difficulty concentrating — and the person thinks they have attention deficit (some children with hyperactivity and attention deficit may be sleep apnea.

Or poor performance in school. It is worth seeing a specialist to evaluate. What sleep apnea can cause?

Can give you a stroke - because of high blood pressure and also an arrhythmia called atrial fibrillation which is associated with sleep apnea. Increases your risk of heart attack Increases your risk of diabetes - and if you have diabetes you won't get it control right Increases risk of traffic accidents - because of drowsiness So apnea is no joke. You have to treat it.

He may order a polysomnography. What is polysomnography? It is a sleep study There are some polysomnography that you can even do But in most cases, you will need to spend the night in a sleep center to undergo an in-depth analysis where you will see your brain waves, heart rate, oxygenation, and blood flow.

your blood count, how much you're breathing, how much you're waking up, how much you're snoring, whether you're moving too much, and the stages of sleep. And, finding out that you have severe apnea, he may propose the use of CPAP, which is that machine that will push air into your lungs during the night, making you sleep better, be more rested, and oxygenate your brain and organs correctly But you are not watching this video because of CPAP. How can you improve your snoring and even your sleep apnea?

1st- you have to lose weight. If you are overweight or obese you are more likely to snore and have sleep apnea. Lose weight.

2nd- Do physical exercises during the day because in addition to helping you lose weight, it will improve your oxygenation capacity, it will improve your cardiovascular function, it will decrease pressure, it will reduce the risk of arrhythmia. Physical exercise has to be taken seriously, as a medicine. 3rd Avoid alcohol at night.

Alcohol helps to relax the palate, increasing snoring. 4th Avoid sleeping pills. Sleep medications are risk factors for snoring and sleep apnea.

5th Avoid sleeping with a very full belly, which increases reflux, increases snoring and sleep apnea And now, you who have come this far, I will give you 2 more tips, the best in the video. 6th tip- There is an intra-oral device that helps, in some cases, to improve snoring and sleep apnea. It's not for everyone, but it's worth going to the specialized dentist to see if your case fits.

It is much cheaper than CPAP and is much more pleasant. Because not everyone adapts to CPAP. I have a patient who spent more than five thousand reais on CPAP and serves as a room decoration.

He doesn't use it, even though he knows the risks of apnea and the benefits of cpap for his health. The intraoral appliance positions the mandible forward and prevents the mandible from dropping. It is a personalized treatment, where the dentist gradually adjusts until it has the desired effect.

You won't buy it on the free market or on the internet. It has to be the dentist who specializes in that. I have patients who have done very well with this type of intraoral splint.

7th tip, which you can start doing now, is snoring exercises. These mouth and throat exercises tone the airway and tongue muscles while promoting nose breathing. But you have to be disciplined, you have to do it every day.

So lifting weights can make you muscular and toned, these exercises will tone the airways and not leave the muscles flabby, flabby. And do they work? Yup.

An interesting study from USP published in the journal CHEST, compared a control group vs a group that did 8 minutes of tongue and palate exercises 3x a day and showed that after 3 months of exercises, there was a reduction in frequency of almost 40% and snoring intensity of almost 60%. People with obstructive sleep apnea benefit most from these exercises when used in conjunction with CPAP or after palate surgery. The best bet is to do mouth exercises for at least 10 minutes a day for three months to notice a reduction in snoring or OSA.

Most people do the exercises two to three times a day. THERE ARE 6 EXERCISES that should be done 3x a day each, so let's go to them: 1. PUSH THE TIP OF THE TONGUE AGAINST THE ROAD OF THE MOUTH AND SLIDE BACK 20X 2.

Suck the tongue against the roof of the mouth, 20x 3. PUSH THE BACK OF YOUR TONGUE DOWN, KEEPING THE TIP OF YOUR TONGUE TOUCHING THE INSIDE OF YOUR LOWER TEETH 20X 4. Raise YOUR SOFT PALATE AND UVULA saying “A” intermittently 20X 5- Wash your hand and your index finger to push your cheek away from your teeth and at the same time force your cheek against your finger.

10 X on each side 6- While you are eating, remember to alternate the sides you chew and swallow the food, avoiding perioral contraction. TRY TO INCORPORATE EXERCISES IN YOUR ROUTINE and in your daily life. 10 minutes a day is worth it.

So that you can sleep better and wake up in a good mood the next day, and also, very importantly, let the person who sleeps next to you sleep too. Did you like the video? Did you learn about snoring and sleep apnea?

Remember to share the video so that more people have this knowledge. And what's the next video you'll watch? I'll leave 2 recommendations here = My video on how to reverse liver fat And my video on how to sleep better My name is André Wambier, cardiologist and this is Cardiodf.

com. br Remember to subscribe. And until the next video.