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Stop snoring naturally with these 10 tips and 6 exercises

Stop snoring naturally with these 10 tips and 6 exercises
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15 million people snore every night, including 25% of men and 15% of women. This phenomenon, which we call ronchopathy, disturbs sleep in 7 out of 10 people. So how can we stop snoring in order to sleep better (or allow our partner to sleep better)?

10 tips to naturally stop snoring

The frequency of snoring increases with age and affects more than one in two people after the age of 50. In certain people, snoring can reach 80 decibels, which is the noise made by a moped engine.

Here are some tips for stopping snoring naturally:

  • Ensure you are going into a deep sleep, because snoring tends to be more severe in phases of light sleep. Better quality sleep will therefore help you to snore less.
  • Sing! According to a study on a sample of singers and people who don’t sing (or who sing very little), singing plays a part in the reduction, stopping or absence of snoring.
  • When snoring is a symptom of sleep apnoea, the treatment consists of wearing a positive pressure mask.
  • Lightly raise your head during your sleep with a flat, firm pillow (around 5cm in height).
  • Sleep on your side (ideally the left). To stay in this position throughout the night, place cushions behind your back.
  • Avoid allergens (animal fur, dust, carpets, etc.) which block the nose. Also air your bedroom every day for at least 10 minutes (outside of traffic circulation hours).
  • Avoid alcohol and food that is too salty or fatty, especially in the evening.
  • Stop smoking, and stop taking sleeping tablets or tranquilisers.
  • Don’t eat anything in the three hours before going to sleep. Also avoid drinking just before going to sleep.
  • Lose some weight. Diet and weight are directly linked to snoring. Eat a balanced diet, rich in fruit and vegetables.

6 exercices to naturally stop snoring

Here are a few exercises that will help you reduce or stop snoring, through reinforcing the muscles of the tongue and throat.

Each exercise should be repeated five times, taking a rest in between each set of five:

  • Pucker your lips, making a “kissing face”, or a “duck face” and hold it for 10 seconds.
  • Open your mouth and stick out your tongue as far as possible for 10 seconds.
  • Stick out your tongue and move it from side to side. Hold it for 10 seconds on each side, resting your tongue a little between each side. Repeat five times on each side.
  • Stick out your tongue for 20 seconds, trying to touch the tip of your nose.
  • Sing out the vowels A, E, I, O, U five times, as loud as you can.
  • Sing Lu-Lu-Lu in a high voice 5 times, then Kay-Kay-Kay and Mah-Mah-Mah, paying attention to and and contracting the muscles of the throat.

After several days or weeks (depending on the severity of your snoring), you should see positive results.

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