“You are well nestled in bed, tucked deep under the blankets. Suddenly your partner begins to saw a tree. “ Snoring is one of the most annoying sleeping problems . Not for the snorer himself, but for his or her (usually her) partner! And what can partners do?
How does snoring occur?
Snoring occurs when the airflow is inhibited during breathing. This is the case if soft parts in the mouth cavity form an obstruction or constriction of the airflow and cause vibration.The vibrating sound creates a vibrating noise.
Snoring itself is not a big medical problem. Often, the partners or the people who sleep within the hearing distance are most affected by the snoring because they are kept out of sleep.
The cause of snoring can be different for all. This may be due to external factors such as a cold , wrong sleep or allergy. But it can also be caused by a natural blockage in the lumbar cavity, such as a narrow passage in the nose or too thick tongue.
Tips against snorring
But more importantly, how are you snoring?
Drink less alcohol
Snoring can thus be caused by external factors. One of these factors is alcohol . Alcohol has anesthetic effect; Through alcohol, the muscles in the lumbar cavity (such as the muscles of the tongue) relax so that they obstruct the air flow.
Smoking is also an external factor. The smoke of cigarettes can lead to inflammation of the respiratory tract and congestion in the throat and nasal cavity. As a result, the airflow is impeded and you will snore. Quit smoking and you’ll see that snoring gets less.
Many people are overwhelming. Owing to overweight (just like smoking) the lungs are no longer working optimally. In addition, obesity and thickening may occur in the oral cavity because of obesity, causing people to snore more quickly.
Sleep on your side
Snoring is caused by the soft parts in the mouth being vibrated by the air flow that is obstructed. If you lie on your back, the muscles in the mouth cavity relax (like the tongue and the cough). This impedes the airway. By sleeping on your side, the air flow can find a better way out.
Do something about allergies and colds
If the nasal cavity is clogged by a cold or allergy, people can snore. Fortunately, snoring with this cause is often only temporary. Use nasal spray to keep the airways as free as possible or take allergy pills.
Nose spreaders and throat spray
There are also all kinds of tools that can reduce snoring. For example, nose sprays or nose strips make the air easier to pass through the nose. There are also special bits to ensure that the soft parts in the mouth do not obstruct the airway and even sprays to strengthen these soft parts.
Not all of these tools work equally well. Try it out and try to find out what the root cause of snoring is, so you can handle it.
Train your mouth and throat muscles
Breathing exercises can help you gain more control over your breathing. Whatever seems to be very effective is singing or playing a wind instrument. People who sing or play a bladder instrument generally have 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 to prevent snoring.
Tips for the sleepers
Do you sleep with or within the audience distance of someone who is snoring snoring and suffering from sleep problems? Then try to find out what the cause of snoring is with them. Pick up the cause, buy aids and more. Enter earplugs ! (There are even special earbuds for snurkers partners).