6 Conseils anti-ronflement

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Certes, le ronflement n’est nullement un danger pour la santé et la majorité des ronfleurs ne se rendent même pas compte qu’ils ronflent (sauf si on le leur signale), mais il peut être une véritable source de désagrément et d’irritation pour votre entourage, surtout pour la personne qui partage votre lit ou bien qui dort dans la même pièce que vous. Celle-ci risque d’ailleurs de passer une mauvaise nuit et d’être gênée dans son sommeil. 

Voici une brève explication de la cause du ronflement : les tissus du fond de palais et de la gorge  représentent la partie du corps responsable de ce phénomène. Effectivement, ces tissus se relâchent lors du sommeil et peuvent limiter le passage de l’air. Ensuite, ils se mettent à vibrer avec chaque mouvement de respiration, émettant ainsi le bruit du ronflement.  Par ailleurs, le ronflement peut être accentué par certains facteurs tels que le surpoids (certaines femmes peuvent ronfler lors de leur grossesse à cause du poids supplémentaire), des amygdales volumineuses, des polypes dans les vois nasales ou bien des congestions nasales. 

Avez-vous récemment découvert que vous ronflez comme un véritable tracteur la nuit ? Ne paniquez surtout pas car vous pouvez y remédier ! Pour mieux dormir à deux ou à plusieurs, vous n’avez qu’à découvrir nos 6 conseils anti-ronflement !

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1)  Perdre du poids

Le surplus de poids peut être considéré comme la cause principale du ronflement. Par conséquent, il est primordial que vous veilliez à avoir et à garder un bon poids corporel.

Saviez-vous que même si vous ne souffrez pas d’un excès de poids, vous risquez quand même d’avoir ce qu’on appelle « des tissus adipeux » ? Ces derniers contiennent des cellules graisseuses et peuvent se former à l’arrière de votre gorge. Résultat : le passage de l’air est en partie bloqué, vous souffrez d’une constriction des vois respiratoires supérieures et vous commencez à ronfler ! Ces tissus peuvent être plus nombreux chez les personnes ayant une masse corporelle plus importante. Pour réduire voir même éliminer ces tissus, la perte de poids est la seule solution dont vous disposez. 

De plus, une étude a démontré que perdre entre 5 et 7 kilos permet de mette fin au ronflement.

Alors, vous savez ce qui vous reste à faire : bougez, faites des exercices, faites de la marche, inscrivez-vous dans une salle de gym et adoptez une alimentation plus équilibrée. Bref, faites tout votre possible pour perdre ces quelques petits kilos supplémentaires ! Et pas de fainéantise! Une activité physique régulière est primordiale !

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2)  Dormir dans la bonne position

6 Conseils anti-ronflement 11

Source image: http://www.stortle.com/oreiller-anti-ronflement.html

Pour certaines personnes, il suffit juste de dormir dans la bonne position ou sur le bon côté pour remédier au ronflement. 

En premier lieu, évitez de dormir sur le dos car cela peut favoriser le rétrécissement des voies aériennes. Dormez plutôt sur votre côté ou sur votre ventre. Et comme vous ne pouvez pas contrôler vos mouvements lors de votre sommeil, voici une petite astuce utilisée par la majorité des ronfleurs : prenez une balle de tennis et cousez-la dans le dos de votre pyjama. Comme ça, quand vous tournez sur votre dos, vous êtes immédiatement réveillé et vous pouvez reprendre votre position initiale. Vous pouvez également acheter un t-shirt anti-ronflement dans lequel vous pouvez insérer trois balles de tennis. 

En second lieu, et avant de dormir, veillez à soutenir et à surélever votre cou ainsi que votre tête. Effectivement, la position de ces deux parties du corps favorise légèrement le ronflement. Voici une petite astuce que vous pourrez éventuellement appliquer : mettez deux morceaux de bois et de même dimension sous les pieds du lit du côté de votre tête. De même, soulevez le haut de votre corps à l’aide de quelques oreillers de plus. Vous pouvez aussi dormir à moitié assis : vous serez confortable mais sans pour autant être totalement sur votre dos. 

Par ailleurs, il est aussi possible d’utiliser des oreillers anti-ronflement qui aident à soulever la tête (comme dans la photo au-dessus). Cependant, l’efficacité de ces oreillers n’est pas à 100% prouvée et ils risquent de vous causer des douleurs cervicales (vaut mieux vous renseigner avant d’en acheter un). 

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3)  Soulager les congestions nasales

6 Conseils anti-ronflement 12

Source image: http://www.free-nasalstrips.com/

Si vous souffrez d’une congestion nasale causée par une sinusite, un rhume ou une allergie, vous serez plus enclin à ronfler la nuit. Effectivement, la muqueuse nasale de l’intérieur du nez deviendra gonflée et congestionnée, le passage de l’air dans le nez se resserrera et l’inspiration sera alors plus difficile.

Dans ce cas, voici quelques petites astuces à suivre:

  • En cas de sinusite, vous pouvez utiliser un  antihistaminique ou un décongestionnant comme les sprays nasaux. 
  • Pour soulager votre congestion nasale, pensez d’abord à éliminer tout ce qui peut l’aggraver de votre chambre à coucher, notamment moisissures et poussière. De même, ne laissez plus vos animaux de compagnie dormir à côté de vous car les squames animales risquent d’irriter votre nez et d’occasionner des ronflements.  
  • En cas d’allergie, vous devez changer régulièrement vos draps et oreillers ainsi que passer l’aspirateur. De même, vous pouvez préparer un rince-bouche à la menthe. Prenez un verre d’eau froide et versez-y une goutte d’essence de menthe poivrée. Cela va permettre de réduire la muqueuse de votre nez. 
  • La plupart des gens souffrant d’une allergie au pollen risquent de ronfler. Comme solution, vous pouvez boire une tasse de tisane d’ortie – une plante médicinale utilisée dans le soulagement des allergies au pollen – avant de vous coucher. Pour la préparer, prenez 1càs d’ortie séchée, mélangez là avec de l’eau bouillante, couvrez puis laissez infuser cinq minutes. 
  • Pensez à utiliser des bandes nasales que vous pouvez acheter de votre pharmacie locale. Cette bande est adhésive et peut-être facilement fixée sur votre nez. Elle a pour rôle de garder vos narines ouvertes toute la nuit. Vous aurez certainement l’air un peu ridicule, mais tant que ça marche, ne vous en faites absolument pas!
  • Si vous avez tendance à ronfler lorsque vous êtes enrhumé, ayez recours à un lavage nasal en utilisant une solution d’eau de mer.
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4)  Eviter l’alcool et les somnifères

6 Conseils anti-ronflement 13

Source image: http://bit.ly/IaCPv4

Des études ont prouvé que les consommateurs d’alcool et  des somnifères sont plus enclins à ronfler que d’autres. Effectivement, ces deux éléments ont un effet sédatif sur les tissus du palais de la gorge qui se détendent et se relâchent encore plus. Par conséquent, les ronflements sont aggravés. Dans ce cadre, il est essentiel d’éviter toute consommation d’alcool au moins trois heures avant d’aller vous coucher le soir. 

De même, il serait meilleur pour vous d’éviter l’utilisation des somnifères. Si vous êtes insomniaque, pensez à chercher des solutions plus naturelles pour vous aider à vous endormir la nuit, et n’hésitez pas à consulter votre médecin. Mais voilà un petit conseil tout simple : essayez de vous détendre et ayez recours à certaines tisanes calmantes. 

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5)  Eviter de fumer

6 Conseils anti-ronflement 14

Source image: http://arret-tabac-bienfait.com/accro-cigarette

Les fumeurs représentent également des ronfleurs potentiels, et cela à cause des problèmes respiratoires que peut engendrer la fumée du tabac. Notamment, fumer peut causer des congestions nasales, une inflammation de la muqueuse, une réduction des voies respiratoires ainsi qu’une enflure de la gorge. Tous ces éléments sont des facteurs de ronflement.

Dans ce sens, une étude a prouvé que les ronflements sont deux fois plus fréquents chez les fumeurs que chez les non-fumeurs.

La solution à ce problème est toute simple : cessez de fumer! Non seulement vous ne ronflerez plus, mais votre santé en bénéficiera de manière générale !

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6)  Humidifier l’air 

6 Conseils anti-ronflement 15

Source image: http://www.girodmedical.com/humidificateur-d-air-medisana-medibreeze.html

Parfois, la cause du ronflement peut-être toute simple et facile à gérer : si l’air de votre chambre est trop sec, votre ronflement n’en sera que plus favorisé  puisque les tissus responsables de ce phénomène seront plus irrités. 

Solution : utilisez un humidificateur ou un vaporisateur pour rendre l’air de votre chambre à coucher plus humide. En effet, l’humidité permet d’éviter l’irritation des tissus du palais de la gorge et vous risquerez moins de ronfler.

Finalement, l’essentiel est d’assurer un bon rythme de sommeil et ne mangez surtout pas des repas copieux avant de vous coucher. Cependant, si suivre ces conseils ne réussit pas à réduire vos ronflements, la seule solution sera de consulter un médecin spécialiste. 

Je ne ronfle certainement pas mais je peux vous dire que le ronflement de ma sœur a dérangé mon sommeil pendant quelques années! Heureusement, c’est le problème de son mari maintenant ! 

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