Tips to Prevent snoring
6 tips to prevent snoring, The hum comes from the vibration of soft tissues of the throat and oropharynx (soft palate, uvula …). To reduce these vibrations, it must either prevent the passage of air through the mouth or tonify the tissues affected or lubricate.
To reduce breathing through the mouth, it must improve breathing through the nose (nasal strips use for example). To prevent vibration of the tissues, they must be lubricated with oral anti-snoring sprays, strips that are applied on the palate, the lozenges …
But not to mention products, some rules already allow the lifestyle to limit the phenomenon:
- Do not drink alcohol the evening (alcohol relaxes the tissues of the uvula and palate).
- Lose weight if necessary (the fat present in the oral walls obstructing the passage of air).
- Do not sleep on your back (it’s not easy to control its movements in sleep but there are T-shirts with a pocket in the back where you can dispose of tennis balls to make this uncomfortable position). On the back, the language has a retracted position which interferes with the passage of air, preferring the prone position or on the side.
- Limit the use of sleeping pills. They lead to a decrease in tissue tone.
- Do not smoke.
- Treat nasal congestion (humidify the air in the room, treating a cold, make puffs, have surgery if necessary in case of deviated septum, large turbinates, polyps – to discuss with an ENT)
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