Are your nights lulled by snoring? Do you suffer? Your man suffers from it? You do not know what to do ? Here are some tips to stop snoring.
Lots of people have gotten used to snoring, but if it can be eliminated, why not give it a try? Here are a few tips !
- No alcohol
Avoid drinking alcohol before bed: in fact, alcohol relaxes the pharynx muscles by more than 40%, which facilitates snoring.
How to stop snoring?
- Try sleeping on your side
This will facilitate the entry and circulation of air.
- Avoid dairy products and heavy meals at dinner
Gastric reflux irritates the nose and pharynx. On the other hand, it is advisable to let it pass at least 3 hours after dinner before going to bed.
- Ergonomic pillows and nasal strips to avoid snoring
Nasal strips relieve nasal congestion so that the person can breathe through the nose and not through the mouth, while the pillows provide the correct position to open the airways.
- Overweight is the enemy of silent nights
If you tend to snore, watch your weight! Avoid overly fatty foods and overly hearty dinners, which will relieve your stomach.
How to stop snoring?
- Stop smoking
Tobacco irritates the nasal cavity and pharynx. If you no longer want to snore, you will have to stop smoking!
What are some home remedies or natural solutions for snoring?
“Sleeping on your side, while it sounds simple, often helps most people with their snoring,” says Dr. Chio. Side sleeping allows the tongue to relax to one side or the other, instead of directly back into the throat. Sometimes this will help relieve the obstruction in the throat associated with snoring.
He recommends snorers utilize foam wedges under your back or large body pillows to keep yourself in place once you have fallen asleep on your side. Another alternative is sleeping in an old t-shirt with a pocket sewn into the back. A tennis ball is placed in the pocket, thus making it uncomfortable to sleep on your back.
Dr. Chio also advises to avoid alcohol or sedatives before bedtime. Alcohol used in moderation is typically OK, but excessive alcohol or drinking directly before bedtime will lead to relaxation of the upper airway muscle, leading to more snoring. Also, usually the more you drink, the worse the snoring becomes.