8 tips for snoring and 2 tips for their partners Snoring?
Read these 10 tips to snoring that help! But watch out! Take snoring seriously!Snoring may indicate sleep apnea (breath arrest) and must be treated. Always visit a physician if you are tired and tired during the day. Tip: Do the free sleep apnea self test
Tips for snoring:
1. Sleep on your side
You snor earlier when you’re on your back. Sleeping on your belly is stressful for your neck, therefore, sleep on your side. People snor on their backs because the muscles of the soft palate, the hide and the tongue relax, block the airway. An anti-snap bracket can then help keep the tongue in the same position, so that it does not roll backwards and blocks the airways.
2. Selection of
Overweight can cause snoring, especially due to the extra weight in the neck and face. It is known that fat people snor more often than thin people. Weight loss can best be done gradually and by eating a combination of more moving and healthier. Scientists found that a calorie-poor diet with a higher amount of protein improves sleep quality for middle-aged adults. FitChef (Hardcover) contains 246 pages of practical health tips and 105 protein-rich recipes for any moment of the day!
3. Avoid alcohol
Alcohol drinking causes you to snore faster. Alcohol suppresses the nervous system and weakens your muscles. In particular, a relaxed tongue, mouth and throat cause snoring sounds. And snoring can be loud! The sound of a snorer is similar to the constant hearing of longitudinal traffic.
4. Treat your allergy
It may be that your nose is often hidden because you are allergic to something. Known allergies include hay fever , dust mite allergy , or allergies to dogs and cats. Do you suspect that you are allergic to dust mites or pets and are you often suffering from itching, sneezing, eczema and / or tearing eyes? Then do a self-test. The new Allergy-Check® 3-in-1 Inhalationis a unique allergy test that makes it possible to test at once for the 3 most common inhalation allergies (Cats, Pollen and Mammary Mites).
5. Treat your cold
When you have a cold, your nose will clog and breathe through your mouth, increasing the chance of snoring. You can temporarily use a nasal spray to free up and cleanse clogged nasal cavities (sinuses). Or use a nasal shower to rinse your nose clean.
6. Quit smoking
Smoking irritates the respiratory tract causing an allergic reaction. This reduces the absorption capacity of your lungs and obstructs nasal cavities. There are plenty of tools to quit smoking. For example, use nicotine patches or nicotine chewing gum . Are you rationally employed? Then read the bestseller Quit Smoking (ebook) of American writer Allen Carr.
7. Provide adequate sleep
Make sure you keep a healthy sleep rhythm so you can sleep well enough. Read the 15 tips for better sleep . Or order the book Sleep like a rose . Sleep like a rose contains the groundbreaking method of Dr. Guy Meadows. His program, which lasts five weeks, is based on ACT (acceptance and commitment therapy). The method works well in people who do not get a healthy night’s sleep due to excessive brain activity.
8. Tell your doctor if you are pregnant and snoring
If you are pregnant and snuggle, tell your doctor. Because of weight gain or hormonal changes you can go snoring. Pregnant women suffering from snoring appear to have an increased chance of developing pre-eclampsia, ie pregnancy poisoning. Another risk is increased blood pressure.
Tips for Snoring Partners
1. Block the sound
Snoring sounds can make you sleepless nights as a partner. While the sniper seems undisturbed to enjoy his night’s rest, you do not mean to close your eye anymore. Therefore buy good earbuds so that it can block noise. Today there are many types of earbuds, also special earbuds for people with a snoring partner . The special filter filters the “annoying” sound of snoring while waking up from the alarm clock.
2. Address the cause
Because the snurker himself does not suffer from his sleep problem, he or she will take it less seriously. But that’s not right! There are plenty of tools to stop snoring: such as:
- anti-whirl throat spray
- anti-snoring nose strips
- nose spreaders
- anti-snap brackets
Also read the book: Life with snoring and apnea . When someone snows seriously every night, it is wise to investigate this by a doctor. There is a danger that the snurker also suffers from sleep apnea . In sleep apnea, breathing lasts between a few seconds and one and a half minutes during sleep. This is a serious sleep disorder .