Strong and quiet sleep - the key to good health. But snoring indicates that the body contains any wrongdoing. This prevents unpleasant manifestation fully relax not only to the person suffering from loud sounds unpleasant, but also the circumstances of the hostage - who sleeps nearby. Often completely impossible to get rid of snoring, but that it can be significantly reduced - it's really true.
1. Drink plenty of fluids
If the nose and mouth are dry or even slightly over-dried, it can cause snoring. Lack of moisture often results in lung inflammation or irritation of the mucous membrane, which in turn may result in snoring. Therefore, it is important to make sure that during the day to drink enough water.
Cognitive fact: Snoring - a sonic manifestation of deviation in the natural functioning of the body - the time delay of respiration, also called apnea.
2. additional moisture
To ensure the optimal amount of water to be safe, use a humidifier and air. It must be placed in the bedroom and enjoy every night. The optimal level of humidity in the room will help reduce the unpleasant symptoms of apnea.
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3. A hot shower or bath at night
Cold or hypothermia, accompanied by cough or cold, can greatly enhance the snoring. With a cold airway narrows, breathing becomes difficult, there are characteristic sounds bad breath. Taking a hot bath or shower can ease nasal congestion and improve the condition of the mucous membranes of the mouth and nose that opens the airways and allow breathing quieter and smoother.
4. Determine the cause of snoring
There are three main reasons why people snore. Doctors believe that the most likely is that snoring causes: obesity, alcohol abuse and smoking. If snoring smokes and drinks, it can really cause regular snoring. Excluding these factors, we can solve the problem at its roots. At least, it is recommended not to drink alcohol before going to bed. And for those who suffer from excess weight, it is necessary to think about proper nutrition.
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5. The correct position during sleep
Lying on his back during sleep - means to create yourself an extra factor for snoring. In this position a greater pressure on the throat. In addition, the language is also slightly lowered into the throat, which also causes snoring. Lying on your side, you can significantly reduce the likelihood of snoring.
6. Special exercises for the tongue and throat
Training language, the bottom part of the pharynx and soft palate can significantly reduce snoring. These parts of the oral cavity during sleep time is usually relaxed, and this leads to restriction of the air flow, which often causes snoring. Novate.ru recommends exercises to train the area of the mouth, which will support the soft palate in a tone and a bottom part of the pharynx. There are four fairly simple exercises that can be done in just eight minutes every day to some time really make a difference with snoring for the better:
• Extendable tongue forward and down as much as possible to feel the tension of the muscles near the base of the tongue. Keep your tongue in that position need a few seconds further publishing drawl "and". Repeat the exercise 30 times.
• Mouth need to lift, and then perform a circular motion jaw clockwise and counterclockwise arrows. In each direction of movement 12.
• Before going to bed is recommended to clamp the mouth pencil or similar shaped objects. Duration of exercise - 3 minutes. It will help reduce the appearance of snoring at the beginning of sleep.
• Press the hand on chin need to forcibly move backward and forward the lower jaw. To do 30 times.
7. The exalted position of the head
It is necessary to make sure that the head of the one who snores, was slightly raised in relation to the rest of the body. Then, even if a person sleeps on his back, on the throat and the tongue load will be reduced. In addition, a good liquid flow to the head contribute to the fact that the mucous membranes are less swell, their lumen is wide enough for easy and deep breathing without snoring.
8. Proper food for dinner
Overeating at any time of the day is a bad habit, and even at night - especially. If the food contains a lot of fat or sugar, it can disrupt the digestive system and make it difficult to fall asleep. It is also not recommended to consume dairy products before going to bed, because they may leave the mucosa in the throat and block the airway. All these reasons could be aggravated by the appearance of snoring.
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And for people who have difficulty falling asleep, there are as many as 10 innovative device for a restful sleep.
A source: https://novate.ru/blogs/270719/51173/