Do you snore? You're not alone—the Netherlands has about four million chronic snorers. Men are more prone than women, and the risk increases with age.
Fortunately, effective solutions exist.
When breathing, air passes through your nose, throat, and windpipe to the lungs. Vocal cords sit at the windpipe's start. Narrowing anywhere along this path restricts airflow, especially on inhalation, causing air turbulence and snoring sounds.
How to do it:
This narrowing often stems from the tongue relaxing and sliding back during sleep, particularly on your back. The simplest fix? Sleep on your side to keep airways open.
A congested nose from colds or allergies can also narrow passages.
How to do it:
If stuffiness is frequent, check for allergies like dust mites, common nighttime triggers. Use nasal douches, drops, sprays, or steam inhalation to keep passages clear.
Lifestyle impacts airways: excess weight adds pharyngeal fat, narrowing space; alcohol and sedatives further relax muscles.
How to do it:
Prioritize health—limit evening alcohol. Note: age weakens muscles naturally; structural issues like long palates, enlarged tonsils, or deviated septums may require an ENT specialist for diagnosis and tailored advice.
Specialized devices like anti-snoring mouthpieces effectively reduce snoring.
How to do it:
A Mandibular Repositioning Device uses two plastic plates over the teeth to advance the lower jaw, widening the airway. Consult an otolaryngologist or oral surgeon before use.
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