Snoring is the sound of obstructive air flow in the respiratory system due to excessive relaxation of the muscles and tissues of the throat. This obstructive air causes the soft tissue of the throat and the top of the mouth to vibrate, producing sound when sleeping. Snoring noise can be generated by both breathing and breathing.

Snoring can be very large, which can cause pain to the snorers, their partners and those around them, but there is also a slight snoring. The volume of snoring depends on how much air passes through the narrow passage of the throat. If the throat muscles and tissue on the aisle are too relaxed, the air is prevented from passing smoothly; therefore the sound will be louder.

People with too much throat and nasal tissue or "soft" tissue that is more prone to vibration are more likely to snoring. The tongue also acts to interrupt the smooth airflow.

So why do we only fight while we sleep?

After all, we breathe and breathe during the day, it passes smoothly enough, and we don't make a snoring when we wake up. Well, when we sleep in bed after a busy day, our body's muscles and tissues relax; this includes the throat and mouth. The loose muscles and tissues press down on the throat, causing air blockage in the passage.

How to stop snoring during sleep?

Here are some anti-snoring exercises you can do at home, which may help stop snoring. We are all people who respond to different methods, so it may take a little time, patience and try different solutions to find the right way for you [or your partner] to stop snoring:

Sleeping beside us instead of back. from

  Sit back sleep can cause the muscles and tissues that relax in the throat to press down and interrupt the airflow. Usually you don't know the position of your body while you sleep, so try to use the positioning pillow in order to maintain a side sleeping position. As the name implies, these pillows are heavy and strong enough to keep you in a side-sleeping position, ensuring that you don't get to your back or abdomen. When you sleep on one side, place a pillow behind you to prevent your body from rolling. Sometimes your body will adapt to side sleeping and you don't need to help locate the pillow. Check out Hullo pillows made from organic cotton and buckwheat husks to help you sleep better.

Try sewing the tennis ball on the front and back of the pajamas from

 . This is more uncomfortable than other methods, but it turns out to be effective for some people. If you roll out from the side sleeping position, tennis will put you under control, because sleeping on a hard tennis ball is definitely unpleasant.

Sleeping on the couch from

 You can also teach your body to sleep a few weeks, because the sofa has limited space and you can roll. If the sofa is large enough to let you roll onto your back, try placing a positioning pillow behind it to limit the space. Occasionally, your body will learn to sleep next to it.

If the above solution sounds too uncomfortable or you have to sleep completely, try the following:

Increase the height of the pillow from

 By stacking two pillows together or investing in an anti-snoring pillow. Elevation helps relieve the pressure exerted by the loose throat muscles and tongue on the airway passage, allowing unobstructed airflow through the respiratory system. Be sure not to bend your neck too far, as this will overstress the neck muscles. Read the anti-snoring pillow reviews and find the one that works best for you.

Try the anti-snoring mouthpiece. from

  These devices help reposition the lower jaw and tongue by moving the lower jaw and tongue forward, allowing air to pass smoothly through the throat and nose. There are many different types of these devices on the market, from home kits to anti-snoring aids designed specifically for dentists, so your research finds the right equipment for you. The American Sleep Association has reviewed a range of popular anti-snoring devices that are worth reading if you are considering this approach.

Keep the sinus and nasal passages open. from

  There are many ways to do this: blowing your nose before going to bed, washing the sinuses with saline, nasal wash, nasal decongestant spray or nasal band, and a diffuser with a scent of eucalyptus or tea tree oil can help you breathe smoothly during sleep. If you have hay fever or allergies, take extra precautions to keep your room protected from dust and pets. If you want to explore taking antihistamines to alleviate allergies, talk to your doctor.

humidifier from

 Helps keep the indoor air moist, because dry air sometimes irritates the nose and causes snoring.

Be sure to remember where you wake up in the morning. If you are standing by yourself, this is a good sign, which means that the method you are using is running! If you are still waking up on your back, try different strategies and don't give up!

Why do we have to fight when we sleep? was originally published on Spring