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Langkah Mudah Atasi Kebiasaan Mendengkur Anda termasuk orang yang sering mendengkur saat tidur? Pasangan Anda sering mengatakan seperti mendengar kereta barang lewat di telinganya setiap kali tidur bersama Anda? Anda tidak sendiri. Spesialis Tidur di Ohio State University Wexner Medical Center, Rita Aouad mengatakan kebiasaan mendengkur bukan hanya mengganggu kualitas tidur penderita, namun juga siapapun yang berada di dekat Anda. Mendengkur juga bisa membuat frustasi dan memalukan. Berikut tujuh tip menghentikan kebiasaan mendengkur, dilansir dariMen's Health. Pastikan bukan obstructive sleep apnea Dengkuran muncul ketika napas Anda tidak mengalir lancar melalui saluran di belakang hidung dan mulut. Kadang-kadang ini bisa menjadi kondisi kesehatan lebih serius, disebutobstructive sleep apnea . Ini adalah gangguan pernapasan yang terjadi saat tidur, di mana saluran udara pernapasan menyempit, menyebabkan kadar oksigen dalam darah turun. Jika tidak ditangani dengan baik, obstructive sleep apnea bisa mengarah ke penurunan kualitas hidup, kantuk berlebihan di siang hari, peningkatan risiko tekanan darah tinggi, diabetes, depresi, dan penyakit jantung. Untungnyaobstructive sleep apnea bisa diobati dengan teknikcontinuous positive airway pressure (CPAP).Gunakan strip hidung atau dilator hidung Alat-alat ini dapat membantu memperlebar saluran hidung dan membuat udara lebih mudah mengalir.Nasal strip , seperti Breathe Right ditempel di luar hidung. Dilator hidung bisa dimasukkan ke lubang hidung dan mendorong saluran udara di hidung terbuka perlahan.Gunakan corong antidengkur Corong antidengkur atauover-the-counter mouthpiece mungkin juga efektif mengatasi kebiasaan mendengkur. Alat ini biasanya bekerja menyesuaikan posisi rahang dan lidah Anda untuk membantu bernapas lebih mudah dan mencegah dengkuran.Ubah posisi tidur Hindari tidur telentang sebab mendengkur semakin buruk pada posisi ini. Cobalah menggunakan bantal sedikit tinggi jika Anda ingin berbaring telentang. Beberapa ahli bahkan menyarankan Anda menaruh bola tenis di belakang piyama Anda, supaya Anda tidak tidur telentang dan selalu miring.Hindari minuman keras sebelum tidur Hindari alkohol dan obat penenang sebelum tidur. Keduanya adalah depresan pernapasan yang memperburuk dengkuran.Gunakan semprotan hidung atau obat alergi jika sedang sakit Ketika hidung sesak karena sakit flu misalnya, sulit bernapas lega. Ini menciptakan dengkuran berlebihan. Beberapa orang mendengkur karena hidung tersumbat. Semprotan hidung atau obat alergi bisa membantu.Operasi Jika tips pertama hingga enam gagal, Anda bisa menjalani operasi khusus. Ini adalah pilihan terakhir, yaitu operasi uvulopalatopharyngeoplasty (UP3), membuka jalur pernapasan.