How to get rid of snoring?

Snoring occurs because during sleep,a person involuntarily relaxes the soft palate and palatine tongue. Because of this, the soft tissues of the larynx and pharynx begin to vibrate, and the person snores. Also, the reason for snoring can be narrowing of the nasopharynx, making breathing difficult and causing snoring. About 25% of the adult population suffers from snoring constantly, and half - from time to time.

What can cause a soft palate and a narrowing of the nasopharynx? There are several reasons, some of them are "guilty" in constant snoring, part - in the periodic. These reasons include:

1. 
   Obesity or just overweight (fat in the neck presses on the airways).
2. 
   Sleep on the back (muscles of the nasopharynx relax more strongly).
3. 
   Problems with soft palate or nasopharynx(congenital or acquired): soft palate, enlarged tonsils, chronic inflammation of the nasopharynx, congenital narrowness of the nasopharynx, curvature of the nasal septum, chamfered chin, polyps in the nose.
4. 
   Respiratory diseases (nasal congestion and sore throat cause snoring).
5. 
   Smoking (can cause chronic inflammation of the trachea and pharynx, reduce muscle tone).
6. 
   Alcoholic intoxication, hormonal changes at the onset of menopause, severe fatigue (reduce muscle tone).

It is clear that in each case, getting rid of snoring will help root cause elimination. For example, if you started snoring because of the fact,that you have a cold, you have to drip your nose before going to bed so that the nasopharynx is clean during sleep and rinse your throat to reduce swelling. If the cause of snoring is associated with smoking or being overweight - you will have to give up a bad habit or get rid of excess kilograms.

Very often snoring arises from the fact that yousleep on your back: in this position, the muscles of the nasopharynx relax more strongly, the tongue can fall, and snoring arises. In this case, in order to get rid of snoring, you need to stop sleeping on your back. The task is not easy: if you are used to sleeping just like that, it is difficult to retrain. Some sew back walnuts, tennis balls, etc., so that they do not turn over on their backs. But in this case, snoring often goes not because a person stops sleeping on his back, but because he can not fall asleep at all.

As already mentioned above, except for sleep on the backmuscles of the nasopharynx relaxes alcohol, so try to not drink alcoholic beverages 6 hours before bedtime. Also a relaxing effect is possessed by some hypnotic sedative drugs, so if you are used to falling asleep with a sleeping pill, do not be surprised that you started snoring. You can try to replace the tablets with warm milk or herbal tea.

If the cause of snoring is weakened muscles of the nasopharynx, you can try to get rid of snoring by strengthening them with the help of special exercises:

1. 
   Move the jaw back and forth.
2. 
   Stick out your tongue so that tension is felt near the base.
3. 
   Say the sound "and", straining the muscles of the nasopharynx and neck.

Exercises should be performed twice a day for 30 times, the positive result will be noticeable in a few weeks. You can still do such an exercise: pick up an object in the teeth and hold it with force for five minutes.

Some people are helped to get rid of snoring special devices that are put in the mouth. But they are used only to combat light snoring without complications, when problems with nasal breathing, these devices are not only ineffective, but also dangerous. To expand the nasal passages in the pharmacy sell special expanders for the nose. They have the form of special stickers that fix the divergent wings of the nose.

If folk remedies for snoring do not help, you will have to seek medical help: some reasons for snoring (curvature of the nasal septum, polyps) are eliminated surgically. And the softness of the sky is eliminated with the help of laser plastics or cryoplastics. The therapeutic effect of these procedures isthe application of thermal or cold burns in the soft palate and tongue. Apply these burns (linear or point) with a laser or cryoapplicator. They cause inflammation of the tissues of the soft palate and palatal tongue, and when healing tissue becomes denser, the size of the soft palate increases, as a result of which it vibrates less and snoring passes.

As you can see, there are a lot of reasons for snoring. Therefore, before trying to get rid of snoring, you need establish its cause (preferably - with the help of a doctor), and only then look for the best way to treat snoring. And in what ways do you fight with snoring?