Follow these six tips to stop snoring

There may be many reasons for a person to snore at night: a bad position in bed, excessive fatigue, colds, allergies and even hormonal changes.


The main problem is when these annoying noises are repeated night after night, making your whole family sleep wrong with you.


According to a study by the Institute for Sleep Research, this anomaly "is taken for genetic factors that undoubtedly snoring are available, although it is unusual snoring in childhood. It is in adulthood, to develop the airways, when starts to demonstrate. "

[caption id="attachment_444" align="alignnone" width="432"] Six tips to stop snoring[/caption]

Excess weight is followed by allergy problems and multiple hormonal changes in women caused by pregnancy or menopause.

But for all you can find an efficient solution, studies compiled by elpais.com have obtained six technical for your snoring is no longer a problem:

1. Urgent! lose weight: Perhaps it is the most difficult of all, because if you're craving or anxious will cost you follow this step, but certainly the most important. According to Bronconerumología Files "it is a proven fact that obese are five times more likely to snore" and that small weight losses involve a significant reduction in snoring. Three kilos less can halve the number of snores per hour, and thinning 7.5, snoring even disappear. "

2. Avoid sleeping on your back: Although it can occur at any position, more often do it face up as the language it goes back and pulls air routes. To prevent this happening attempt to lift his head to find higher pillow.

3. Lower alcohol levels: Sleep experts all know that alcohol is a magnet for snoring. Sanjay Patel, professor of the Faculty of Medicine at Harvard and an expert on sleep disorders, says: "The partners of snorers said that snoring is intolerable when his partner has had a couple of beers" fact produced by the relaxation of the mouth muscles. One tip, do not drink alcohol in the last hours of the afternoon.

4. In the case of snoring partner move or make noise: According to the expert of the Institute for Sleep Research, "to make noise or also by touching slightly roncadora person is alert and brain briefly increases boost respiratory and activate the muscle tone (dilators) of the pharynx, so that snoring disappears temporarily. "

5. Use anti-snoring products but not one hundred percent fie on them: Many oral appliances that advance the mandible can help avoid these annoying sounds. According to experts "have to be made by a dentist as" well as nasal strips that are much cheaper and easier to use, also very practical as they open the nasal passages making the air pass better for the airways . Beware of anti-snoring pillows, which are used to a certain group of snorers only, as well as some natural remedies that promise wonders.

6. Exercise your mouth before sleeping: According to a study of the Brazilian journal Chest, repeat this routine every day could reduce by 36% the frequency of snoring and 59% power:

1. Stick the tip of the tongue to the palate and drag it back.

2. Paste the tongue to the palate and press.

3. Have the language is kept on the floor of the mouth while the tip is in contact with the front teeth of the jaw (below).

4. Lift the soft palate and uvula pronouncing the vowel "a".

Diego Sanchez Borreguero, the Sleep Research Institute, proposes a stronger training to be repeated several times throughout the day:

1. Say aloud, loudly, the vocal for 3 minutes.

2. Place the tip of the tongue behind the front upper teeth and slide the tongue back for 3 minutes.

3. With mouth open, move the jaw to the right and hold for 30 seconds. Do the same on the left.

4. With the open mouth, the muscles contract against the back of the throat for 30 seconds.

5. Facing a mirror, move the uvula (uvula) up and down.

No doubt these proposals can help, but if you think you may have a bigger problem that keeps you constantly tired or not breathing during sleep, see your doctor to rule out other abnormalities.