Tips to Stop Snoring When Sleeping

Snoring when sleeping

Alvienova | Tips to Stop Snoring When Sleeping | Snoring is often a natural thing that both men and women, sometimes your partner will feel inconveniences when you're sleeping with a partner who likes to snore. Snoring itself unusual caused by nasal congestion, enlarged tonsils until the cyst. Well for you who want to stop snoring here are some ways that may be beneficial to you. 10 Ways To Stop Snoring

1. Turn off your cigarette.
Cigarette smoke makes the tissues, both in the throat and nose irritation, swollen and obstructs airflow.

2. Streamline and Make fresh your body.
Although thin people can also snore, snore are three times more often experienced by those who are obese.

3. Do not eat too much.
Do not eat too much as long as three hours before bedtime, avoid snacking when you awake in the middle of the night. That's because the digestive process makes the muscles anywhere-including in your throat, be relaxed and loose.

4. Clean up your nostrils.
If your nose feels stuffy, consider an attempt to clean it with a nasal spray that is sold freely in pharmacies.

5. But be careful.
Overuse can harm you, even make your nose getting clogged. Follow the instructions on the package instructions carefully. Persistent nasal congestion needs to be sent to the ENT doctor.

6. Avoid alcohol.
Avoid drinking alcohol four hours before bedtime. Alcohol causes the muscles in the airways become too relaxed. Similarly, tranquilizers or sleeping pills.

7. Do not sleep on their backs.
May prevent sleep sideways tongue and the flesh that hangs from the palate to fall to close the airway. One way that works so you do not sleep on your back is to put a pocket on the back of your pajamas and put a tennis ball into it. The ball will make you uncomfortable when going to sleep on their backs so without consciously choosing to sleep on his side.

8. Raise your head and your shoulders.
Sleeping with the upper position higher than the bottom to help prevent snoring since the tongue in such a position would not be "collapsed" to close the airway. However, do not prop your head with pillows, it will only make your sore throat and make you flexed, so the situation would deteriorate. Instead, put a brick at the foot of the bed next to the up position so that approximately 10 to 13 cm.

9. Try to wear a neck brace.
Retainer is often used when someone is suffering from a neck injury (whiplash collar) may make you seem strange to your sleep partner, but this tool makes you keep your chin up so that your neck is not sore throat remains open while. So that your neck is stiff in the morning, use a brace made of foam instead of plastic. Whiplash collar of foam feels soft and not too interested in making your neck. But if you feel sore when you wake up, gently stretch the muscles of your neck, massage gently, then wash with warm water.

10. Wearing a brace tongue.
Many sleep disorders clinic provides a tongue retaining device that makes your tongue stick to the front and keep your mouth closed when you sleep. Orthodontists can also make a tool with similar effects to keep your jaw