Easy Ways To Overcome Snoring While Asleep - Sleeping is one of the important activities undertaken by humans and animals, because sleep is a natural break activities. When asleep the awareness and responsiveness of us will be reduced, and likely motionless. This is because the function of motor nerve sensory nerve also for activities that require coordination with the central nervous system will be blocked.
But have you ever experienced snore while sleeping? Or you come across people who snore while sleeping? Snoring is the sound generated during sleep due to the vibration of tissue in the airways of the top. Snoring is caused by cessation of breathing during sleep due to a blocked airway. This phenomenon is called with symptoms of obstructive sleep apnea syndrome, which is a sleep disorder because of difficulty breathing.
Well of course you will be uncomfortable and disturbed if snoring beside you, because his voice is loud and continuous. But do not worry because on this occasion we will share tips on how to overcome snoring during sleep. Here are some things you can do to overcome snoring during sleep:
1. Gymnastics throat
Possibly your sound odd, but gymnastic throat can overcome the problem of snoring during sleep. Quite easy, is to open the mouth wide with his tongue sticking out, then stretch the jaw to the right in a way held. Do it for 30 seconds and stretch the jaw to the left. This exercise will help you to relax your throat muscles so do not snore.
2. Avoid eating before bed
Dinner shortly before sleeping makes snoring the greater potential. For that avoid big meals before bed, because big is ideally eat 3 hours before bedtime. Avoid consumption of foods that contain a lot of carbohydrates and fats and milk, because milk can increase the production of mucus in your mouth that will disturb your breathing.
3. Sleeping position
When supine sleeping will increase the potential snoring as the tongue pulled back and the air flow is narrowed, then try to change your position to a tilted position. Basically, snoring is caused due to the ceiling cavity of the mouth, pharynx, tongue, tonsils or throat muscles in the back are touching each other, and cause vibration noise during sleep. In addition the position of the head during sleep are also affect, usually where the head too far back on the pillow. Therefore try to prop up your head to be higher by about 4 inches from your body.
4. Cleaning the nasal cavity
Cleaning the nasal cavity before bed can overcome the problem of snoring during sleep. You do this by wetting a towel with warm water and then inhale the vapor. It can eliminate mucus that clogs your nose, and can also prevent dry air into the nasal cavity. This way you can do for about 10-15 minutes before bed.
5. Clear the sinuses
Sinus is part of the nasal cavity that produces mucus. So you avoid snoring during sleep, clean the sinuses by pressing one of the nasal passages and remove air through the nose with strong pressure, just like you pull out snot. That would reduce the risk of snoring during sleep due to breathing smoothly.
6. Avoid alcohol and sedatives
Alcoholic beverages and sedatives is a trigger of snoring during sleep, because they can suppress the respiratory tract and hinder your muscle relaxation. Go to bed when you are sleepy, so do not need to use drugs to make sleeping.
7. Maintaining ideal weight
Ideal body weight is certainly good for your health, but if you are overweight (obese) is certainly not good for your health. Excessive weight can also increase the potential snoring during sleep, due to the narrowing of blood vessels and respiratory problems because accumulation of fat. Keep your weight in order to ideal, can sports regularly and maintain a regular diet.
Snoring is very annoying you, can cause you to sleep unsoundly and disturb those around you. Try to do the tips above to overcome snoring during sleep.
Humans need sleep as a means of resting the body and organs in it so back in shape when you get up. So you try to pay attention to your bedtime, so your body is always healthy and able to lead activities smoothly.
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