JAKARTA (!) – Hampir semua orang pernah mendengkur saat tidur, namun bahaya jika terlalu sering karena akan mempengaruh kualitas tidur si pendengkur..
Bagi para pendengkur, kondisi ini mungkin tidak mengganggu tidurnya, namun mendengkur bisa sangat mengganggu pasangan saat tidur.
Waktu tidur yang seharusnya dimanfaatkan pasangan untuk beristirahat. Berikut 7 tips ampuh untuk hentikan mendengkur.
Turunkan Berat Badan
Kelebihan berat badan akan menyebabkan saluran pernafasan seperti tenggorokan terganggu.
Saat berbaring, lemak di sekitar leher membuat tenggorokan menjadi sempit dan akan menghasilkan dengkuran saat tertidur.
Lakukan olahraga yang disukai, paling tidak lari atau senam ringan untuk mengurangi berat badan. Olahraga akan membuat tidur lebih nyenyak.
Atur Suhu
Udara yang sangat kering atau sangat dingin akan mengeringkan kondisi tenggorokan dan dinding dalam hidung hingga menyebabkan hidung mampet.
Hal itu menyebabkan proses keluar masuknya udara terbatas dan akan membuat jaringan di sekitarnya bergetar.
Naikkanlah suhu kamar satu sampai dua derajat atau gunakan humidifier untuk menghangatkan udara kamar.
Hirup Uap Air
Sebelumtidur, baiknya gunakan mangkuk yang berisi air panas untuk menghasilkan uap. Letakkan kepala di atas mangkuk kemudian tutupi kepala dengan handuk, hiruplah uapairnya.
Tips ketiga ini berguna untuk membersihkan hidung serta mengurangi pembengkakan pada hidung terutama meredakan hidung tersumbat.
Banyak Minum Air
Minumlah air putih minimal satu gelas sebelum tidur. Pasalnya, sekresi di dalam hidung dan dinding tenggorokan akan menjadi lengket ketika tertidur dalam keadaan kehausan, maka tentu saja hal ini bias menyebabkan mendengkur.
Senam Tenggorokan
Mungkin senam ini terdengar aneh di telinga, namun cara ini cukup mudah dilakukan, yaitu dengan membuka mulut lebar-lebar dengan lidah yang menjulurkeluar.
Kemudian regangkan rahang kekanan dan kiri dengan cara dipegang. Lakukan masing-masing selama 30 detik saja. Senam ini membantu mengendorkan otot tenggorokan sehingga tidak mendengkur.
Ubah Posisi Tidur
Para peneliti menyarankan agar mengubah posisi tidur dengan menyamping agar tidur lebih nyaman.
Posisi ini akan membuat pangkal lidah tidak bersinggungan dengan tenggorokan sehingga menimbulkan masalah dengan pernapasan.
Sebab American Association of Oral and Maxillofacial Surgeons (AAOMS) mengungkapkan orang kerap mendengkur ketika tidur terlentang.
Tinggikan Kepala
Saat hendak tidur, ubahlah posisi kepala sekitar 10 centimeter lebih tinggi atau senyaman mungkin, untuk menjaga lidah supaya tidak terdorong kebelakang dan menghalangi jalur udara.
Ingat, jangan membuat sanggahan kepala terlalu tinggi ya, karena membuat jalur udara terblokir sehingga membuat Anda tetap mengorok.
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