Guide
1
Before going to bed, make sure to clean the nasopharynx.In order to clean the nose drops have to use a nasal vasoconstrictor effect or, as an alternative, a solution of sea salt.This solution can be used to gargle that will remove puffiness.
2
Prefer low and hard pillows, which will help to ensure that snoring will not be as loud.Better, of course, opt out of it.
3
In no case did not go to sleep on his back.Folk wisdom in this case, the Council sewn into his pajamas at the level of the shoulder blades a small ball (tennis can be), becausethis will make it difficult to sleep on his back, and the one who snores, have to sleep on his side.
4
should be regularly (three times a day) for 15 times,
perform the following exercise to reinforce the soft palate: mouth closed, breathe only through your nose, then you need to stretch the back of the tongue and tightened his tongue to the throat.
5
twice a day: in the morning, after waking up and in the evening before going to bed, do the following exercise for 20 times: utter twang "and-and-and."Also, fans sing, it may be advisable to sing Russian folk songs, in which the sound is very common.
6
Take a bath before bedtime with warm water, the temperature of which does not exceed 37 ° C, becausethis will help relax and sleep undisturbed.
7
Try to go on a diet and do sports, if there is extra weight.This will give a visible result.
8
stopped smoking sincesmokers who did not snore in his youth, in adulthood begin to suffer from the disease.
9
Stop drinking alcohol, especially before going to sleep, so it enhances snoring.
10
If you follow these simple guidelines, you will be in a few weeks, although the first, but a significant result sincesnoring will occur on the order of less medication and its treatment will not be needed.