女のイビキはやっぱり恥ずかしい。いびきをかかないようにする方法

いびき 特集

夜に眠っている最中、完全に無意識のままにいびきをかいているといった方は自覚がないだけで相当な数がいます。

オッサン(失礼)のイビキであればある程度付き物のようなものですが、女性の場合はやっぱり恥ずかしいものがありますよね。

もちろんそれだけでなく、いびきは他の人の睡眠を妨害してしまうという実害もあります。

実際にこの記事を書いている私も気付かない内に大音量を口から流していたようで、家族や友人から指摘されて始めて周りに迷惑をかけていたことを知りました。

スポンサーリンク

いびきの原因

いびきの原因とは具体的にどのようなものが挙げられるのかというと、

  • 鼻がつまっているため口呼吸を行う際に気道が狭くなっている
  • 顎が小さく舌の筋肉が弱いため自動的に舌が落ちてきてしまっている
  • 肥満気味で首回りに余計な脂肪がついていてその弊害が出ている
  • 女性ホルモンの減少で気道を広く保つことができなくなっている

などといった原因が主に挙げられます。

どれも原因さえ分かれば対策も講じることが可能ですが、ほとんどの方がなぜいびきをかいているのかが分からないといった状態が続いているため、まずは病院で医師に根本的な原因を探ってもらうべきだと言えるでしょう。

私の場合年老いたのと肥満が原因だとお医者さんから言われましたので、ダイエットで対処を施しました。また体重が落ちない間はマウスピースをつけて寝ることで、余計な騒音を抑えられたので軽めのいびき程度ならマウスピースで対処できるといったことをアドバイスしたいです。

体重が落ちて二重アゴが解消されたら夜も雑音を発することなく眠れるようになりましたので、太り気味の方は特に注意しておいてください。

これもお医者さんから教えてもらったのですが、お酒を飲むと全身の筋肉が緩んでしまい舌が気道を塞いでしまうことがあるそうです。

お酒を飲んだときだけいびきをかく方がいるのは筋弛緩作用が働いているということなので、お酒の飲みすぎもやはり健康にはよくないと言えるのでしょう。

いびきをかかないようにするには

もしも出来るだけ薬を頼らず、過度なダイエットもせずにいびきをかかない方法を探しているといった方がいらっしゃるようなら仰向けではなく横を向いて寝ることをおすすめします。

横を向いて寝る

舌が気道を圧迫しないだけで呼吸がスムーズに行えるようになりますので、横向きになることはすぐにできるいびきをかかない方法として最適だと言えるからです。

いびき

腰痛を持っていて同じ姿勢でなければ眠れないといった方は、今日からでも試せる方法になっていますので是非実践してみてください。

マスクを付けて寝る

もうひとつ簡単な方法を挙げるなら夜に眠るときにマスクを付けて寝ることも有効的です。

マスクでは騒音をガードしきれないのではないかと考える方も少なくないでしょうが、適度な湿気が予防効果を与えるといったデータがあるために着用が推奨されているのです。

マスクは50枚入りのような安いものでも全く構いませんし、こちらも今夜からでも試せますので興味があるなら実行してみるといいでしょう。

サプリメントの飲用

それでもまだウルサイと家族などから言われるようなら、薬ではなくサプリメントを頼るというのもひとつの手です。

あまり有名ではありませんがいびきをかかない方法としてサプリメントの継続的な飲用はかなりの効果が見込めます。

口内の空気の渋滞を緩和させる効果がある成分を含んだ市販のサプリメントは探してみると結構な数がありますので、食事療法と同じような感覚で試してみるといいでしょう。

持病があり薬を常用しているといった方は、サプリメントを飲んでも構わないかをお医者さんに聞くことも忘れないようにしておいてください。

いびき

専門病院や民間クリニックでカウンセリングを受ける

仮に様々ないびきをかかない方法を試しても一切改善の兆しが見られないというのであれば、専門的な病院や民間のクリニックで治療が受けられるようになっていますのでカウンセリングに行くことを検討してください。

寝ているあいだの無呼吸を防ぐために気道に空気を送り続けて開きっぱなしにさせておくCPAP療法や、気道を塞ぐ部位を取り除く外科的手術などが受けられるようになっているからです。

生活習慣や老いではなく体質の問題で改善しないといった方もいらっしゃいますので、病院や民間クリニックを頼るのは決して恥ではないという意識を是非持っておいてください。

まとめ いびきを解消した私の体験

私のいびきをかかない方法はダイエットでしたが効果が現れるまでは少し時間がかかりました。

その間の別の対処法を教えてもらうといった目的で病院や民間クリニックに相談に行くことももちろん可能ですので、治療を目的としていなくても専門家からのアドバイスは受けられるものと捉えておいてください。

お医者さんにこうすれば治りますと断言してもらえるだけで精神的にかなり楽になりましたので、昔の私と同じようにいびきに対して不安を抱えているといった方は早めにお医者さんに診てもらうようにしてみてください。

私の個人的な結果ではありますが。お医者さんの指導のもとで試したいびきをかかない方法を実践したところ、いい結果に繋がり隣で眠っている家族や友人などにイライラさせずに済んでいます。

病気ではないのでちょっとした工夫や努力で確実に改善できると言えるでしょう。

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    To have an celebration that needs to be fun, relaxing and free of stress, quite often, each of the preparation and logistics eventually ends up turning an aspiration holiday into a single large head ache. Stick to the traveling tips in this article to reduce the stress associated with holidaying so that you can return from the following getaway, relaxed and rejuvenated. Package your essential valuables within a bring-on travelling bag for air carrier vacation. Not needing to examine travel luggage implies that you can save money on inspected case service fees, check in for your airline flight both at home and with a kiosk and never have to wait in line a the ticket countertop, and may stay away from the possibility of your luggage being misplaced. When you are traveling exterior The United States, it is advisable to deliver your own personal security alarm clock. Most hotel rooms in less-designed locations will not likely supply a clock, and without one, you run the potential risk of lacking the bond for your after that destination. At times these could be useful in train or coach stations at the same time. In the event the accommodation sequence you may be staying in provides a loyalty system, sign up for up. Even if you’re only considering keeping a few night time, there are many advantages to such plans. On top of this list, would be the fact loyalty participants are more unlikely to acquire knocked, in case the hotel overbooks. Prior to going on your trip, ensure that you use the internet and check out the wide range of traveling message boards that exist. These sits let travellers to reply to other user’s questions on different places. They can supply a wealth of facts about dining establishments, resorts and attractions. It may be a smart idea to package a little case of goldfish or take a bit gadget from a fastfood cafe on a trip along with you. Even though you don’t have kids, there could be some needy mother or father that can be so grateful to you personally for the gift item. Since you now learned a little bit about how to simplify the procedure of traveling on this page, it’s time and energy to just begin preparing that vacation. Whether or not you’re going to significantly-off of lands or simply traveling by air country wide, you need to be well informed for just about any getaway you practice.

  47. After I initially commented I appear to have clicked the -Notify me when new comments are added- checkbox and now every time a comment is added I recieve 4 emails with the exact same comment. There has to be an easy method you are able to remove me from that service? Thanks!

  48. Toby Sickles より:

    Vacation can be one of by far the most gratifying experiences that you simply possibly grant on your own. There is certainly a whole lot to view available so a lot to discover. Nevertheless, it’s clever to be ready before you decide to begin just about any travel experience. Having the right files ready is just the 1st step. Staying calm and accumulated on board your airline can help you avoid a major reproduction ground for journey tension. Circumstances are crowded and unpleasant, most routes are uninteresting, and everybody is excited to obtain the ordeal above with. How you can maintain these anxiety variables from progressing to you is to focus on the reality that they may be inescapable. Once you at some point get to your spot they will melt away try not to obsess above them on your way there. Prepare your journey weeks in advance. With so many actual physical recollections available for obtain once you travel one simple truth is generally correct. The sooner you get them, the less costly they are. Directing away from last-min bills will lessen the overall cost of your own journey. Get local menus on the internet while you are traveling. You can find often numerous dining places found about lodges. When you have an internet connection where you are keeping, use it to look them up on the internet. Usually you will discover choices on his or her internet sites. You can also get directions and appropriate evaluations. Visiting by aeroplane can be a approach to greatly reduce travelling time, although raising time which can be put in enjoying the trip. Also, you will be able to amuse oneself even though the aviators as well as other personnel care for every little thing. You can unwind and like the trip, while on a trip in convenience. When you decide traveling your expectancy is going to be enjoyment. If you take into account the tips and advice in the following paragraphs then you should have a chance at producing the most from your following getaway. What is important is you get as near as you can from what that you were looking forward to and feel absolutely achieved once you give back.

  49. Rolland Rhoad より:

    Thanks for sharing your thoughts on Rose. Regards

  50. Hello There. I found your blog using msn. This is an extremely well written article. I?ll make sure to bookmark it and return to read more of your useful information. Thanks for the post. I will definitely return.

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