No more snoring with five minutes of exercise a day
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Many people suffer from a snoring problem. There are various remedies on the market for this, such as throat sprays, nose strips, snoring bits, special pillows and jaw bands. But did you know that snoring can often be overcome by performing a few simple exercises for just five minutes a day? Training the throat muscles prevents the characteristic snoring sound from being produced during sleep. This not only benefits your own health and sleep, but also that of the partner. The exercises were devised by leading British ENT specialist Mike Dilkes.
With exercises to stop snoring
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Snoring can be a major problem Snoring through the throat or through the nose Tools to combat snoring Get rid of snoring with five minutes of exercise a day Dr. Mike Dilkes' Nine Exercises
Snoring can be a big problem
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Snoring is a major problem for many people. The deafening sound that is produced during sleep often keeps the partner awake. It is also possible that someone will wake up from their own snoring sound. With severe snoring, it can even get to the point where you stop breathing. It is then referred to as sleep apnea
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Snoring through the throat or through the nose
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Snoring or ronchopathy mainly occurs in two forms. Most people snore from the throat. During sleep, the tongue, the muscles in the throat and the palate relax. The vibration caused during breathing in this state provides the characteristic snoring sound. In addition, it is also possible that the snoring is caused by a narrowing in the pharynx. If this is the case, the throat almost closes while sleeping. The mouth automatically opens during sleep and the tongue lies deeper in the mouth, towards the throat. Because the air has to push through this, the softer parts of the mouth and pharynx can flap a bit and breathing is mainly through the nose, again resulting in the snoring sound. In this case it is snoring through the nose
Anti-snoring aids
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Anyone looking for means to combat snoring will get dozens of suggestions. There are, for example, throat strips and throat sprays that should counteract snoring by the action of oils on the palate and throat wall. There are custom-made or custom-made anti-snoring mouthpieces and snoring mouthpieces that try to prevent snoring by forcing the teeth into a slightly different position during the night. For nose snorers, there are also the nasal dilator and nose clip that prevent the snoring sound from being produced through the nose. In addition, there are also aids that work through pressure points such as anti-snoring rings
The Nine Exercises of Dr. Mike Dilkes
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Stick your tongue out as far as possible. Try to get as close to the tip of your nose first and then as close to your chin as possible. Then move the tongue as far as possible to the right and then to the left. Move the tongue in quick succession in all four directions. Do this a total of ten times. Move the tip of your tongue back toward your throat so that it curls up against the roof of the mouth. Then curl it back so that it touches the back of your upper teeth. Repeat this fifteen times. Gently pinch the tip of your tongue between your teeth. Make a buzzing sound that starts at the lowest possible sound and make this sound higher and higher until you cannot go higher. Repeat this fifteen times. Open your mouth as far as you can and say "aaaaaahhhhh" for twenty seconds. Do this once. With your mouth closed, inhale firmly through the nose. This may produce a snorting sound. Do this in quick succession in four sets of five repetitions with five seconds between each set. Stick your tongue out as far as you can, then take a long, deep breath through the nose. You feel tension in the throat. Repeat this twenty times. Swallow with your mouth closed as vigorously as possible. Do this ten times in quick succession. Stick your tongue out as far as you can, taking a deep breath in, making a high note, as if you were gargling air. Keep this up for thirty seconds. Swallow as slowly as possible, making sure that each swallow takes at least five seconds. Keep as much pressure on the throat as possible. Repeat this five times.
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Stick your tongue out as far as possible. Try to get as close to the tip of your nose first and then as close to your chin as possible. Then move the tongue as far as possible to the right and then to the left. Move the tongue in quick succession
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg