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5 ways to Get Rid of Snoring at Home

Many do not even know that snoring can be treated by official methods. Some (especially women) are embarrassed to admit that they snore. Some people do not dare to bother the doctor “for such trifles.” Some fear that the doctor will send them for surgery, and therefore they don’t say that they snore … In general, about 90{3adb06ac3da8834665bc3a84bdd4b0e5f0bde1d0a51129c4edeb5ea843dac030} of snoring people want to get rid of snoring on their own, but only 10{3adb06ac3da8834665bc3a84bdd4b0e5f0bde1d0a51129c4edeb5ea843dac030} want qualified medical care.

Many do not even know that snoring can be treated by official methods. Some (especially women) are embarrassed to admit that they snore. Some people do not dare to bother the doctor “for such trifles.” Some fear that the doctor will send them for surgery, and therefore they don’t say that they snore … In general, about 90{3adb06ac3da8834665bc3a84bdd4b0e5f0bde1d0a51129c4edeb5ea843dac030} of snoring people want to get rid of snoring on their own, but only 10{3adb06ac3da8834665bc3a84bdd4b0e5f0bde1d0a51129c4edeb5ea843dac030} want qualified medical care.

I do not want anyone to hopelessly unreasonable: home treatment is often ineffective. However, in some cases, it does help reduce or even completely eliminate snoring. Here are some proven methods:

1. Gymnastics for the tongue, soft palate and pharynx

The weakening of these muscles is one of the leading mechanisms of snoring, so strengthening them can really help get rid of it. All exercises are simple, easy to do, you need to do them only for 10 minutes twice a day, morning and evening. On the Internet you will find many options for such exercises. For example:

Sharply pronounce the sounds of “And” and “U”, strongly straining the muscles of the neck.

Hold a wooden stick (or pencil) for three to four minutes in your teeth.

Push the tongue as far forward and down as possible, keeping it in that position for one or two seconds.

Unfortunately, many people have problems with the regularity of training. Shortly after the start of training, they begin to forget whether to skip or be lazy to do the exercises. And there is no exercise – there is no result. Or try to buy anti snoring devices.

2. Pocket on pajamas

Snoring most often occurs when you sleep on your back and on a too low or high pillow. In some cases, you can reduce snoring, if you teach yourself to sleep on your side, on a pillow of medium height (14-16 cm).

To learn how to sleep on the side, you can use one simple technique. Sew on your pajamas pocket. It is necessary that it is located on the back, between the shoulder blades. Place a hard object, such as a tennis ball, overnight. Even if in a dream you unconsciously try to roll over onto your back, the ball will prevent you from doing this. After three to four weeks, a persistent habit of sleeping on your side will be developed.

3. The patch on the nose

In some cases, the cause of snoring is difficulty in nasal breathing: runny nose, narrow nasal passages. In … Read More... “5 ways to Get Rid of Snoring at Home”

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