10 Tips How To Get Rid Of Snoring Sleep

Snoring sleep habits often make others disturbed. The loud noise that came out during sleep, making the person near the snorer, made it difficult to close his eyes to rest.

Actually, what is snoring? How to handle it? This question may often come to mind. Here's a discussion about snoring, ranging from causes and how to overcome them.

Based on the metabolic process of the body, a person pulls and exhale through the nose as much as 28 thousand times each day. This is because there are five sensors in the form of a nerve directly connected to the brain. The function of each of these nerves is different, such as filtering, adding moisture, warming, reducing humidity, and smell the air coming into the respiratory tract.

When a person snores, the air entering through the nose and mouth becomes blocked due to airway constriction. Thus, the airway obstruction will form a loud noise, when the inner air-tissue vibrates due to the incoming air.

The causes that usually make this network vibrate are affected by a number of factors. Like problems with the nose, sinuses, tonsillitis, overweight, alcohol consumption, age factor, and sleeping position.

Usually, sleep snoring problems are more experienced by men because the distribution of excess body weight in men accumulates in the chest and neck causing airway constriction.

Easy way to get rid of snoring

Neck circumference measuring 40 cm or more, tend to make the person sleeping snoring. While the ratio of snoring by sex is 80% for men and 20% of women.

For those of you who experience snoring sleep, do not worry. There is a way to relieve snoring during sleep. Here are the tips to tell 10 ways to overcome snoring sleep.

1. Change the sleeping position

Do not underestimate your sleeping position. The incorrect sleeping position will cause you to snore. Usually, the sound of snoring will be heard while sleeping on his back. This results in the tongue being pulled back and the air flow is narrowed.

Snoring occurs when the ceiling of the oral cavity, pharynx, tongue, tonsils or muscles in the back of the throat touch each other and make a tremulous noise during sleep. Therefore, try changing your sleeping position by sleeping sideways.

If necessary, use the tennis ball that is placed on you while sleeping sideways. So, when your body position will be supine, directly blocked by a tennis ball, which will improve your sleeping position.

2. Lift your head position while sleeping

The position of the head during sleep affects a person's snoring or not. Mostly, people snore because of the position of their head that is located far back from the location of the pillow.

Overcome that, try using more pillows to support your head. Keep your head position more 4 inches or more from the usual position. This condition will help you to clear the barrier in the throat. Your sleep will be comfortable without snoring.

3. Clean your sinuses

Before going to sleep, try to clear the sinuses in your nose. Because, if there is 'congestion' air flow in the sinus, the main cause of snoring during sleep. Try to remove the dirt on the nose by removing the harsh air from the nose.

4. Use in-room air control

Dry air often worsens snoring. Therefore, one way that can be done to overcome it is to use air control in the room. This will make your bedroom has good moisture and enough for breathing circulation.

In addition, this way can keep the air dry from irritation tissue in your nasal cavity.

5. Breathe water vapor before bed

Another way that can be done to eliminate snoring is by inhaling moisture to help cleanse the nasal cavity, so you can breathe smoothly and relieved. Before going to bed, try wiping the towel with warm water and inhaling the steam. Do this for 10 minutes. This will remove the mucus that causes nasal congestion and dispels the dry air into the nasal cavity.

6. Gym throat

Before going to bed, do some throat exercises to relieve snoring during sleep, by opening your mouth as wide as possible, and stretching the jaw to one side, by holding the jaw for 30 seconds. Repeat it on another jaw.

Do also stick your tongue as far as you can. How to exercise your throat and tongue will help loosen your throat muscles.

7. Try singing

Having a singing hobby can help you avoid snoring problems. Try to find a song that has a lot of high notes. While this may interfere with other people who hear your singing voices are not melodious, but by singing will help relax your throat muscles.

8. Lose weight

The main factor that causes people to sleep snoring is overweight. People who are obese, tend to have more snoring possibilities than people who have a thin body. The fat body can result in the accumulation of fat and narrowing of blood vessels.

Therefore, try to lose weight by diet and exercise regularly. When your body weight has decreased, feel the big difference in your sleep and say goodbye to snoring.

9. Watch your food

Hunger usually comes unexpectedly. You may feel hungry when you want to sleep. Try to keep your meal time. Do not get, a few hours before bedtime you spend a 'heavy' diet containing lots of fat and carbohydrates.

Also avoid drinking milk products before going to bed, because it can increase the production of mucus in your mouth.

10. Avoid alcohol and tranquilizers

Alcohol and tranquilizers are one of the main causes of snoring. Sedative and low-dose alcohols tend to suppress the respiratory tract and impair muscle relaxation. Try to avoid alcohol and tranquilizers. In addition to the body to be healthy, you also avoid snoring sleep.