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De la postura a la cena: seis consejos efectivos para dejar de roncar por las noches Deja de roncar por las noches Pexels
Roncar es más habitual de lo que podrías pensar. Le ocurre, en algún momento de su vida, al 45% de las personas. Cuando se trata de ronquidos ocasionales la cosa no tiene mayor importancia. Pero si se producen cada noche no te permiten descansar todo lo que necesitarías, y si duermes en pareja seguramente tampoco a ella. Si crees que tus ronquidos son excesivos y afectan a tu calidad de vida, nunca está de más consultar con tu médico para descartar una apnea del sueño. Y mientras tanto, te recomendamos probar estas formas efectivas de dejar de roncar por las noches.
Algunas son pequeños trucos y otras cambios en el estilo de vida. La idea es conseguir que el aire pase mejor por tus vías respiratorias , evitando el roce que produce los molestos ronquidos. Si no se trata de ninguna otra complicación, deberías notar la mejoría con rapidez. Así que ponte manos a la obra y despídete de los ronquidos que te impiden descansar por las noches.
Haz una cena ligera Este consejo siempre viene bien para mejorar el descanso, y si tienes problemas con los ronquidos es casi imprescindible. Las cenas copiosas llenan el estómago , y este a su vez presiona el diafragma, un músculo esencial en la respiración. Evítalo cenando de manera ligera cada noche.
Evita el alcohol antes de ir a dormir. FUENTE: Pexels Divinity.es
Cuidado con el alcohol Una noche de fiesta en la que te excedas en el consumo de alcohol va a desencadenar en un concierto de ronquidos. El alcohol provoca un descenso del tono muscular de la laringe , lo que hace que esta vibre más cuando el aire pasa por ella y, como ya imaginas, se produzca el ronquido. Así que procura evitar el alcohol al menos 4 horas antes de ir a dormir.
Haz deporte Nos sobran los motivos para recomendarte que hagas algo de deporte a diario, pero centrándonos en el tema que nos ocupa, pueden ayudarte a dejar de roncar. El ejercicio físico es una de las claves esenciales para descansar bien por las noches, y en cuanto a los ronquidos, estos disminuyen. La razón es que se fortalece el tono muscular de las vías respiratorias superiores y disminuye la grasa que pueda rodear al laringe. Por otro lado, el deporte nos ayuda a mantener un buen peso, algo que también nos beneficia a la hora de no roncar.
Deja de fumar Además de cuidar tu salud en general, cortar por lo sano con el tabaco te ayudará a dejar de roncar. El humo del tabaco provoca edemas y enfermedades en la faringe , disminución del tono muscular e irritación de las cuerdas vocales. Y todo ello se traduce, entre otras cosas, en roncar por las noches.
Duerme de lado y con una almohada doble. FUENTE: Pexels Divinity.es
Despeja las fosas nasales Antes de ir a dormir, utiliza un spray de agua salina para limpiar y despejar las fosas nasales y evitar los ronquidos. También puedes tomar infusiones que alivian la congestión nasal, como la salvia o la de ortiga. Además, las infusiones tienen la ventaja añadida de que te ayudarán a conciliar el sueño.
Duerme de costado La postura que elijas para dormir también puede ayudarte a no roncar. No es fácil controlar los movimientos que haces mientras duermes, pero al menos puedes decidir cómo empezar la noche . Cuando se trata de evitar los ronquidos, lo expertos recomiendan dormir de costado. Otra opción es utilizar una almohada doble para elevar la cabeza.