do you snore? You are not alone:the Netherlands has about four million chronic snorers. More men than women snore and the older you get, the more likely it is to happen.
You can do this.
When you breathe, air travels through your nose, throat, and windpipe to your lungs. Your vocal cords are located at the beginning of the windpipe. If there is a narrowing somewhere in that route, the air cannot easily reach the lungs. Especially with inhalation, this ensures that the air swirls through the constriction. Result:snoring noises.
This is how you do it
This narrowing can have various causes. Usually it is the tongue:this muscle relaxes and slackens when you sleep. When you lie on your back, your tongue slides back a little, constricting the airway. The simplest way to prevent snoring is to sleep on your side instead of on your back.
The narrowing can also be caused by a stuffy nose, for example a cold or allergy.
This is how you do it
If you often suffer from a stuffy nose, it is smart to rule out allergies. Dust mites in particular can cause a stuffy nose at night. Nasal douches, drops and sprays can clear and keep your nose clear again, just like steaming.
Your lifestyle also affects the airway. For example, being overweight creates more fatty tissue in the pharynx, which narrows the space, and your muscles relax even more after using alcohol, sleeping and sedatives.
This is how you do it
Try to live as healthy as possible and drink little or no alcohol in the evening. But beware:you don't always have much influence on snoring. Especially as you get older, the muscles, including your tongue, become more and more relaxed. A congenital long palate, enlarged tonsils and a misaligned nasal septum can also disrupt the airway. An ENT doctor can determine the exact cause and give appropriate advice.
Finally, there are various tools that can reduce snoring, such as an anti-snoring mouthpiece.
This is how you do it
A snoring mouthpiece, also called a Mandibular Reposition Device, consists of two plastic plates that are slid over your teeth. This pulls your lower jaw forward slightly, opening the trachea further and reducing the narrowing. To attempt? Get advice from an otolaryngologist or oral surgeon.
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