Snoring is caused by a shaky voice when we are in a state of sleep. The sound is usually characterized by a fairly loud noise coming from the mouth and nose. The sound of snoring is caused by narrowing of the airways so that the soft tissue of the palate near the throat to vibrate.
Snoring can happen to anyone. The study says that 45% of men and 30% of women snore in his sleep. Do you snore or sleep partner who has the habit of snoring? Snoring for most people is very disturbing because it can interfere with sleep wake with the body resulting in less fresh the next day. If you want to eliminate snoring habits, maybe some of the things below can help you.
1. Stop smoking
In addition unhealthy for lung health and your heart, smoking can also cause snoring. Nicotine can lead to inflammation of the throat and respiratory tract. Inflammation is what may ultimately mengkibatkan snoring during sleep. Quitting smoking is the best way to reduce snoring habits.
2. Change sleeping positions
Sleep on your back is one of the causes of snoring. When sleeping on your back, the position of the mouth open and the tongue will tend to be pushed into the throat that can cause a blockage of the airway and causing snoring. Change sleeping positions by selecting a sideways position.
3. Avoid alcohol and sedatives
Alcohol and sedatives can cause sleep disorders such as insomnia and snoring. Consuming alcohol before bed will increase the risk of snoring.
4. Lose weight
People with excess weight will usually have a larger throat tissues as well. Enlargement of the throat can cause constriction of the airways and cause snoring.
5. Set the sleep time
Follow a regular sleep pattern, at least 8 hours a day. Sleep and wake up at the same time every day to create harmony in your body.
6. Regular exercise
Exercise can strengthen muscles, increase heart rate and blood circulation. Regular exercise can help regulate sleep patterns. At least, doing regular exercise for 30 minutes every day to reduce snoring habits.
7. Using extra pillows
Prop your head with an extra pillow under your head to be a simple way to stop the habit of snoring. Extra pillows make your head higher than your chest. This helps you keep the upper airway to keep it smooth.
8. Drink plenty of water
Drink plenty of water in addition to healthy, it can also prevent the mucus in the nose due to lack of fluids or dehydration.
9. Cleaning the nasal cavity
Nasal congestion can increase the risk of snoring. It makes you have to breathe through your mouth so you will be more likely to snore all night.
10. Set dinner time
Make sure you eat at least 2 hours before bedtime. This will make the process of digestion so that you can sleep well during sleep.
Snoring Sleep is danger so you must eliminating it. Read about side effects of masturbation
