Why do we snore? 5 tips and exercises to stop it

More than half of adult people snore. And this problem can have several consequences. Is it your case? Learn how to stop doing it.

  

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Resonate it is a sleep disorder that, in addition to harming you, can influence your sleep quality and that of your family members.

Second Mike Dilkes, an otolaryngologist surgeon, snoring “is not a habit that you can choose to have, but that you can choose to stop”. It is a voluntary habit, like drinking and smoking, and can have serious consequences for public health. 

 

What happens when we snore?

Resonate or snoring is due to the vibration of the roof of the mouth and the walls of the pharynx. Here's what happens:

  • To the fall sleep, the muscles of the palate, tongue and throat relax
  • The airway becomes smaller, which makes it difficult for air to pass.
  • The airways vibrate
  • One as rough and noisy is provoked - the snoring

Breathing is suspended for a moment, causing oxygen levels to drop. 

 

It is associated with problems such as:

  • Fatigue
  • Irritability
  • Impotence
  • loss of concentration and memory
  • Diabetes
  • Hypertension
  • heart attack during sleep

 

It is more common in men and it affects the quality of life, since the act of snoring causes a more superficial sleep, not letting you rest as you deserve. can be a real bad dream.

 

Why do we snore?

As we have already seen, the habit of snoring is caused by the difficulty in passing air. This difficulty has several causes:

  • Difficulty breathing through the nose: due to anatomy changes, deviated nasal septum, constipation or allergy
  • Obesity or overweight: 
    • cause flaccidity of the muscles of the oropharynx and soft palate, which causes them to vibrate
    • they increase the volume of the tonsils and the base of the tongue, which makes snoring appear
  • Ingestion of drugs or medications that cause muscle relaxation (eg sleeping pills)
  • Presence of secretions in the nose
  • Sleep of belly up, which aggravates the act of snoring
  • Sleep apnea, which happens when breathing “stops”

 

How to treat this problem?

To treat snoring, it is important to first understand what are the factors that cause this to happen. Each case is different.

It is often necessary to resort to various surgical techniques, such as correction of the nose, palate, uvula (that loose tissue that we have in the so-called gullet), tonsils or the base of the tongue.

In recent years, there has been great evolution in this area, making anti-snoring surgeries much easier to perform and recover from. For example, mandibular advancement equipment, pressure masks, or laser surgery can be used.

In any case, it is always recommended that you consult your doctor so that your case can be evaluated in the best way.

 

care to be taken

It is essential that you get it right. precautions to be able to avoid anything that can increase the likelihood of snoring:

  • Use both sides of the mouth to chew during the meals
  • Avoid alcohol consumption before bedtime
  • unclog the nose
  • Always go to bed at the same time — the sleep deprivation increases the relaxation of the throat muscles
  • Sleeping on your side or raise the headboard
  • Avoid sleeping on your back
  • maintain a proper weight 

 

Tips to avoid snoring

There are some curious tricks that can make you lessen your snoring habit. They can even make you stop snoring altogether:

wear flight socks

 Socks that are worn on long-haul flights to prevent blood clots can also be used to minimize sleep apnea episodes.

They will reduce that swollen feeling in your legs after an intense day. This is due to the accumulation of fluid, which can travel to other areas of the body, which increases the problem.

 

use a tennis ball

Sleepers on their back are more likely to snore because their tongue and soft tissue can shrink or block their airways.

To prevent this from happening, several people suggest tying a tennis ball to the back of the bedding. This will make it uncomfortable to sleep on your back, forcing you to sleep on your side.

As time passes, sleeping on your back will no longer be a necessary position for the body to rest in conditions, adopting ones that will prevent you from snoring. 

 

Sing

Who sings your evils scares, right? Now, this popular saying also applies well when we talk about snoring.

Singing during the day can improve the life of those who snore. This activity tones the muscles where the vibration that will give rise to snoring occurs.

 

Cover up mouth

Normally, when snoring happens, the soft palate blocks the airway, which causes people to gawk. 

Having your mouth open is half the way to starting snoring. And, to solve that, you can simply cover your mouth with duct tape so that breathing starts again through the nose, as it is supposed to.

 

buy a new pillow

It is important to keep your pillow clean by washing it regularly. If you don't, mites will build up in it, causing allergies and other respiratory problems. 

And this can clog your airways, making snoring an overnight reality.

The ideal is replace your pillow from year to year. If you can't, keep the one you already use in good condition and free from agents that could be harmful to your breathing and well-being.

 

Anti snoring exercises that will help you

there are several Exercises that can alleviate this problem. You don't lose anything by trying.

Exercise 1

Mike Dilkes, the surgeon mentioned above, not satisfied with traditional snoring treatment methods, has developed an exercise that could revolutionize your nights sleep.

This exercise trains the tongue and throat and tones the structures in the neck, which can lead to breathing problems. It will also work separately on the mouth and neck regions: soft palate, tongue and the lower part of the throat.

You only need 5 minutes! 

  1. Open your mouth as much as possible, with your tongue as far out as you can
  2. Keeping this position, move the tongue up, down and sideways
  3. Repeat these movements several times
  4. Sing a song — it could even be the national anthem — in the lowest key you can.
  5. You must do this for 2 minutes.

Exercise 2

Place your tongue against the roof of your mouth and press it against it and repeat 20 times.

Exercise 3

Press the back of the tongue against the underside of the mouth while pressing the tip of the tongue against the underside of teeth. Repeat 20 times.

Exercise 4

Elevates the back of the roof of the mouth (soft palate) and the uvula at the same time, saying “a”. Repeat 20 times.

Exercise 5

Place two fingers in your mouth, one on each side, and press your cheeks outward. Repeat 10 times. 

 

These tips and exercises will help make snoring a thing of the past and, above all, you will be able to have better nights sleep. For you and for those around you. Give it a try! 

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