This problem is familiar to many.
Snoring is a real problem and discomfort for the “snorer”, and for sleeping around. And how to get rid of snoring, more usually not interested in those who snores at night, and those who prevent these unpleasant sounds. After all, noisy sleep people rarely hear how it “noise”, but sleeping next often suffers from this neighborhood.
The main causes of snoring
During sleep the muscles of the tongue and soft palate relax, impede the breathing, that is snoring.
Often snoring is common in men and people who are overweight or smoke.
Tonsils can also obstruct breathing during sleep, large adenoids, and a deviated septum of the nose can causes of snoring, especially in children. Snoring may be when polyps in the nose after trauma, disorders of occlusion.
To begin to “make noise” at night a person can after taking alcohol, after excessive fatigue or gaining weight.
Effective treatment of snoring
Ways to cure snoring, today there is quite a lot. However, in order to determine the causes, need to address to the otolaryngologist or sleep. Depending on the results of the survey and will be assigned adequate treatment.
But there are some fairly simple ways that will make effective treatment of snoring in the home.
1. A way of life. In order to get rid of snoring you need to do something, but something not to do, too. For example, it is important to quit Smoking and limit alcohol consumption.
2. Weight loss. If the reason for snoring is extra weight, the loss of such “baggage”, the noise at night should disappear. So do not neglect properly chosen diet and exercise. More fresh vegetables and fruits, less fried and fatty.
3. Sleep. Snoring most often occurs from sleeping on your back. So you should train yourself to sleep in a different position, for example, on the side, this situation may contribute to the disappearance of the noisy breathing. To help not to roll over belly up will help put behind the ball for tennis. It is also important to provide the raised position during sleep, it will reduce the tongue. In addition, the outflow of fluid to the lower part of the body leads to less swelling of the mucosa of the nasopharynx, increases its clearance, breathing easier.
4. Exercises. To treat snoring at home is possible and even recommended to perform some physical exercises:
To push as far as possible forward and down language, and in that position hold it for a few seconds. Exercise strengthens the muscles of the tongue, it should be performed twice a day and repeat for 30 times.
Click on chin’s hand and move the lower jaw lightly forward and back, providing resistance to this movement. To do twice a day 20 times.
Open your mouth and make 10 circular movements of the lower jaw first and then counterclockwise.
To say aloud 20-25 times the vowels “I” and “u”, straining the muscles of the neck.
