Maintaining Healthy Weight
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Being overweight can increase fat around the neck area, which may narrow the airway.
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Maintain a healthy weight through regular exercise and a balanced diet.
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Weight loss can significantly improve snoring and sleep apnea symptoms.
Reducing Alcohol and Smoking
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Alcohol: Especially before bedtime, alcohol can relax muscles and worsen airway blockage.
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Smoking: Can irritate the airway lining and cause inflammation, worsening symptoms.
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Reducing or quitting alcohol and smoking can be very helpful.
Maintaining Regular Sleep Pattern
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Develop a habit of going to bed and waking up at the same time every day.
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Maintaining a consistent sleep rhythm helps achieve better sleep.
Managing Allergies and Nasal Congestion
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If you have allergies, get appropriate treatment to relieve nasal congestion.
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Maintain indoor humidity at 40-60% and keep your bedroom clean to reduce dust and dust mites.
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Nasal irrigation or saline solution can help reduce nasal congestion.
Clionic Sleep Clinic provides sleep-related care integrated with allergy and nasal congestion management through ENT specialist consultation.
Managing Late Night Meals
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Avoid heavy meals or late-night snacks within 3 hours before bedtime.
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Choose light meals to prevent airway compression.
Stress Management
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Stress significantly affects sleep quality.
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Practice meditation, yoga, or deep breathing exercises to relieve stress and maintain peace of mind.
Optimizing Sleep Environment
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Keep your bedroom dark, quiet, and cool.
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Consider replacing your mattress and pillows to help maintain proper sleeping posture.
Lifestyle modification is essential in treating sleep disorders! When considering visiting a sleep clinic, make sure to check if the hospital can provide both lifestyle modification guidance and chronic disease management!
