SD Dojavi
OSMRTNICE
PRETPLATA
PREMIUM
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Bilo da vi hrčete ili hrče netko pored vas, vrlo vjerojatno se svako jutro budite umorni i razdražljivi. No, rješenja postoje, i to ne u vidu kojekakvih čudnih naprava koje postoje na tržištu, flastera, tableta i slično. Prirodnih rješenja ima napretek, piše Živim, a i promjene nekih navika mogle bi biti dovoljne da se vi i vaši ukućani napokon probudite naspavani. Evo što može pomoći:

REGULIRAJTE TJELESNU TEŽINU

Osobe s prekomjernom tjelesnom težinom imaju dvostruko veće izglede za noćno hrkanje nego osobe normalne težine. Objašnjenje je vrlo jednostavno: debele osobe imaju višak masti u području vrata, što im sužava dišne puteve i uzrokuje hrkanje. Drugim riječima, riješite li se suvišnih kilograma, lako je moguće da ćete se riješiti i neugodnog noćnog hrkanja.

PROMIJENITE POLOŽAJ SPAVANJA

Spavanje na leđima može dovesti do začepljenja ili sužavanja dišnih puteva. Naime, kad ležeći na leđima u snu otvorite usta, donja čeljust se opušta i pada prema dolje te tako djelomično blokira prolazak zraka kroz dišne puteve, a posljedica je hrkanje. Ako ste primijetili da hrčete dok spavate na leđima, vrijeme je da promijenite položaj, a najpreporučljiviji je položaj na boku. No, nije se uvijek lako riješiti starih navika pa se tako može dogoditi da se, kad utonete dublje u san, opet okrenete na leđa i počnete hrkati. Jedan stari trik u tome može pomoći, a to je da uz gornji dio pidžame, na leđima, prišijete tenisku lopticu. Ako vam se to ne čini previše ugodnim, možete uložiti u duguljasti, valjkasti jastuk koji trebate staviti iza leđa kad se namjestite na bok. Jastuk će spriječiti da se u snu ponovo okrenete na leđa.

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Shutterstock
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PIJTE VIŠE VODE

Odgovarajuća hidratacija je uvijek poželjna, a naročito za hrkače. Naime, dehidracija dovodi do stvaranja sekreta u nosu, a to može uzrokovati hrkanje. Kako biste to izbjegli, nastojte tijekom dana piti dovoljno vode: preporuka je oko 3,7 l za muškarce i 2,7 l za žene.

OKANITE SE CIGARETA I ALKOHOLA

Ako redovito konzumirate alkohol, naročito prije spavanja, to bi mogao biti uzrok hrkanja. Naime, pijenje alkohola nekoliko sati prije odlaska na počinak opušta mišiće grla te tako uzrokuje hrkanje. Također, velika je vjerojatnost da pušači hrču s obzirom na to da pušenje nadražuje tkivo grla i izaziva upalu koja za posljedicu ima hrkanje.

NABAVITE OVLAŽIVAČ ZRAKA

Možda suh zrak nije glavni uzrok vašeg hrkanja, ali sigurno može pogoršati problem. Stoga se opskrbite s nekoliko ovlaživača.

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Bilo da vi hrčete ili hrče netko pored vas, vrlo vjerojatno se svako jutro budite umorni i razdražljivi. No, rješenja postoje, i to ne u vidu kojekakvih čudnih naprava koje postoje na tržištu, flastera, tableta i slično. Prirodnih rješenja ima napretek, piše Živim, a i promjene nekih navika mogle bi biti dovoljne da se vi i vaši ukućani napokon probudite naspavani. Evo što može pomoći:

REGULIRAJTE TJELESNU TEŽINU

Osobe s prekomjernom tjelesnom težinom imaju dvostruko veće izglede za noćno hrkanje nego osobe normalne težine. Objašnjenje je vrlo jednostavno: debele osobe imaju višak masti u području vrata, što im sužava dišne puteve i uzrokuje hrkanje. Drugim riječima, riješite li se suvišnih kilograma, lako je moguće da ćete se riješiti i neugodnog noćnog hrkanja.

PROMIJENITE POLOŽAJ SPAVANJA

Spavanje na leđima može dovesti do začepljenja ili sužavanja dišnih puteva. Naime, kad ležeći na leđima u snu otvorite usta, donja čeljust se opušta i pada prema dolje te tako djelomično blokira prolazak zraka kroz dišne puteve, a posljedica je hrkanje. Ako ste primijetili da hrčete dok spavate na leđima, vrijeme je da promijenite položaj, a najpreporučljiviji je položaj na boku. No, nije se uvijek lako riješiti starih navika pa se tako može dogoditi da se, kad utonete dublje u san, opet okrenete na leđa i počnete hrkati. Jedan stari trik u tome može pomoći, a to je da uz gornji dio pidžame, na leđima, prišijete tenisku lopticu. Ako vam se to ne čini previše ugodnim, možete uložiti u duguljasti, valjkasti jastuk koji trebate staviti iza leđa kad se namjestite na bok. Jastuk će spriječiti da se u snu ponovo okrenete na leđa.

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Shutterstock
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PIJTE VIŠE VODE

Odgovarajuća hidratacija je uvijek poželjna, a naročito za hrkače. Naime, dehidracija dovodi do stvaranja sekreta u nosu, a to može uzrokovati hrkanje. Kako biste to izbjegli, nastojte tijekom dana piti dovoljno vode: preporuka je oko 3,7 l za muškarce i 2,7 l za žene.

OKANITE SE CIGARETA I ALKOHOLA

Ako redovito konzumirate alkohol, naročito prije spavanja, to bi mogao biti uzrok hrkanja. Naime, pijenje alkohola nekoliko sati prije odlaska na počinak opušta mišiće grla te tako uzrokuje hrkanje. Također, velika je vjerojatnost da pušači hrču s obzirom na to da pušenje nadražuje tkivo grla i izaziva upalu koja za posljedicu ima hrkanje.

NABAVITE OVLAŽIVAČ ZRAKA

Možda suh zrak nije glavni uzrok vašeg hrkanja, ali sigurno može pogoršati problem. Stoga se opskrbite s nekoliko ovlaživača.

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Shutterstock Shutterstock
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StoryEditorOCM
ZdravljePOKUŠAJTE

Svako jutro se budite umorni i razdražljivi jer niste spavali zbog hrkanja partnera? Donosimo popis pet stvari koje vam mogu pomoći

Piše MOZAIK SD
2. siječnja 2023. - 08:31
24073390
PREMIUM
Shutterstock

Bilo da vi hrčete ili hrče netko pored vas, vrlo vjerojatno se svako jutro budite umorni i razdražljivi. No, rješenja postoje, i to ne u vidu kojekakvih čudnih naprava koje postoje na tržištu, flastera, tableta i slično. Prirodnih rješenja ima napretek, piše Živim, a i promjene nekih navika mogle bi biti dovoljne da se vi i vaši ukućani napokon probudite naspavani. Evo što može pomoći:

REGULIRAJTE TJELESNU TEŽINU

Osobe s prekomjernom tjelesnom težinom imaju dvostruko veće izglede za noćno hrkanje nego osobe normalne težine. Objašnjenje je vrlo jednostavno: debele osobe imaju višak masti u području vrata, što im sužava dišne puteve i uzrokuje hrkanje. Drugim riječima, riješite li se suvišnih kilograma, lako je moguće da ćete se riješiti i neugodnog noćnog hrkanja....

#HRKANJE#PRIRODNE METODE#PROMJENA NAVIKA# SPAVANJE# TRIK
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15. svibanj 2024 21:52