We all have snoring . Whether we do it ourselves or that we’re hurting someone else’s snoring. We do not get it done. In a previously published article about snoring you read what snoring is and what the causes are. For an explanation about snoring, I refer you to this article.
What you can do to snore
There are many ways to stop snoring or even completely solving. In this article I give a seventeen tips to snap off naturally and on my own.
Some of these tips are easy to implement or at least try out, others are more thorough and require a great deal of discipline and effort.
7 Tips to solve snoring
Overweight has a negative effect on overall health, but is also one of the main causes of snoring. Overweight can cause snoring, because during sleep, extra weight on the lungs reduces the possibility of deep breathing and exhalation. The body relaxes during sleep, thus increasing the risk of overweight breathing and increasing the chance of snoring.
Research has shown that even a slight decrease of 10% body weight improves the possibilities for free breathing so that it is significantly less sore.
Did you already sleep well to help you lose weight? Niels Bosman (author of the popular Carbohydratic 50 Days Program ) explains in his guest blog about the relationship between weight loss and good sleep .
2. Quit smoking
Such a major change! Smoking is also bad for you in almost every area, and of course, especially for your health and fitness. Smoking has a few consequences that can be the cause of snoring directly or indirectly. Thus, smoking causes irritation of the respiratory tract, which causes the airways and throat to thicken, narrowing the passage, and the addition of air is limited. Smoking can also cause swelling of the mucous membrane in the nose, which makes it necessary to breathe during sleep and then increase the chance of snoring. Quitting smoking will significantly reduce snoring – and more importantly – improve overall health, fitness and energy. If you are addicted to smoking, this is obviously easier said than done. You may do this by using an online exercise program . An effective method that has already provided many people with that extra boost and successfully eliminated smoking.
3. Take a DIY steam bath
A snurker usually breathes through the mouth and not through the nose. The reason for this may be that the nose is blocked by, for example, a cold . A DIY (do it yourself) steam bath can help! Fill a bowl of boiling water and hang over your head under a towel. For the best effect add menthol to the water.
4. Choose the correct pillow
A good pillow can sometimes be the snoring solution because the position of your head plays an important role. If the pillow promotes breathing through the nose, it will snoring down.
5. Avoid dairy products before sleeping
Dairy products develop mucous membranes in the mouth and nose and block the respiratory tract causing snoring.
6. Change of sleep attitude
The chance of snoring is much bigger when you are on your back. This because snoring is caused by vibration and mutilation of the palate, tongue, cough and muscles in the throat. When sleeping on the back, these parts naturally fall behind in your throat.
Sleeping on the side can be the solution for snurkers. In addition to the above reason, there is also less weight and pressure on the lungs and a proper breathing mode (through the nose) is promoted.
The problem is, however, that one has to avoid falling back on sleep while sleeping. A thicker pillow can help with this. But there are also several ways to train this. For example, you can attach a tennis ball on the back of a sleeping shirt or pajamas to prevent lying on your back (a tennis ball makes it quite uncomfortable). There are also special anti snoring shirts with a kind of foam roll attached to the back of the shirt to prevent backrest.
7. Train the muscles of your mouth and throat
For example, by doing breathing exercises that can help gain more control over your breathing. What seems to be very effective is singing even though I have little experience with myself (maybe under the shower?), Or playing a wind instrument. People who sing or play a bladder instrument generally have much better control over their breathing. No time or time to play an instrument? There is also an online exercise program with special exercises to train the mouth, throat and palate and to effectively snore it effectively.