My wife told me that she could not sleep for a long time due to the fact that I snore heavily. Thought she was joking, but turned out to be serious. I tried to sleep only on my side, but then I would still roll over onto my back and start snoring.
Moreover, at this time, even my breathing did not stop for a long time, as if I was holding it. But such pauses in breathing during sleep are very harmful, with them little oxygen enters the body.
I decided that I would not give up without a fight, otherwise it would only get worse with age. I learned that the following exercises are useful for snoring: rinsing with mint or salt and restricting alcohol intake. I used to like to drink alcohol before going to bed, as it calmed me down a lot. Having learned that alcoholic beverages relaxed the soft tissues in the throat too much, causing snoring, I gave up on them.
What to do to avoid snoring
Before going to bed, I dilute 1 teaspoon of table salt in a glass of cool water and filter through cheesecloth. I gargle and rinse my nose, pour the solution into my palms and suck it in through my nostrils. If I understand that I have a cold, then I add 1 drop of peppermint oil to the salt water. This enhances the action and heals colds. By the way, the prevention of colds also reduced the risk of snoring, as with illness, the throat swells and snoring increases.
With my mouth closed, I suck in the root of the tongue as deeply as possible; I hold it in this position, and then return it to its usual position and relax;
I do it first 3 times, and then increase it to ten, and later to 20 times, doing the exercise all at a faster pace.
Every day, in the morning and in the evening, I made such a movement with my lips 25 times, just before eating, as if I were saying the sound “and”. But he did it with effort, straining the muscles of his neck, lips and even his throat.
Another exercise I did was to pull my tongue out of my mouth 2 times a day. I tried to stick it out as forward and down as possible. Putting out the tongue, hold in this position for 1-2 seconds and return to the normal position about 30 times.
When I got tired of uttering the sound “and”, I took a thin branch from a pine tree, peeled it from the bark and began to use it for exercise. Gripping the stick with my teeth so that its ends protrude out of my mouth, I squeeze it strongly for 3-4 minutes. After this exercise, all the muscles in the throat are kept in good shape for more than half an hour, which allows you not to snore at least the first time after falling asleep.
A month passed and my wife noticed an improvement, sleeping peacefully next to me.