SNORING HOW TO STOP?

Snoring is annoying, not only for yourself but also for your partner. With sleepless nights and arguments as a result ... So it's time to do something about it. Find the cause in 5 steps!
September 30, 2023 by
Kris | Fja-Oeyen

SNORING HOW TO STOP STEP 1: CHANGE YOUR SLEEPING POSITION

The first point is to check how you sleep. If you sleep on your back, the chances are much higher that you snore. Then the soft palate, the tongue and the uvula sink a bit to the back and it starts trembling in the throat with every breath.  

Can't you fall asleep on your side? Grab a roll pillow or sew a tennis ball into the back of your pajamas. This makes sleeping on your back just a little less comfortable ...

SNORING HOW TO STOP STEP 2: KEEP YOUR NOSE FREE

If you have a blocked nose, you usually snore because the nasal mucous membrane is swollen. Although it is difficult to avoid a cold, you can make sure that your nose is less likely to get clogged. You do this by avoiding dust (and possible allergic reactions).

So: as little fabric and clothing around your bed as possible, no extra pillows, cuddly toys or pets in the bedroom.

SNORING HOW TO STOP STEP 3: TAKE CARE OF YOUR HEALTH

By adjusting your lifestyle a bit, you can also reduce the risk of snoring. Smoking, alcohol and obesity promote snoring. And even drinking too little water has a negative influence. If you hydrate enough, your mucous membranes in your nose and throat stay moist and are less likely to be irritated (and noisy).

SNORING HOW TO STOP STEP 4: STRENGTHEN YOUR MUSCLES

This is specifically about the muscles at the back of your throat. You can do a few simple exercises every day. For example:

  • Repeat the vowels (a,e,i,o,u) out loud, three minutes at a time.
  • Hold your tongue tip against the back of your upper teeth. Then move your tongue back against your palate. Repeat for a few minutes.
  • With your mouth open, move your jaw to the left and then to the right. Hold this for 30 seconds each time.

SNORING HOW TO STOP STEP 5: ASK YOUR DOCTOR FOR ADVICE

If none of these tricks & tips helps, maybe there's a medical cause. Who knows, for example, you might have sleep apnea, an oversized uvula or a lopsided nasal septum? It's worth having it examined. Your sleep (and that of your partner) will benefit!

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