Almost all people occasionally snore, but if a person snores almost every night, this may deteriorate the quality of sleep like himself, and those who sleep with him in the same room, or even in one apartment - sometimes snoring is so loud that it can be heard through the walls. Snoring can lead to sleep disturbances, irritability, constant fatigue during the day and as a result, problems with concentration, and a decrease in efficiency. Fortunately, treatment for snoring is possible.

First step

A man hardly knows that he snores if he did not tell. However, it should be done tactfully: many people (especially - women) that they snore at night, confused - frustrating to know that you are doing something that causes discomfort loved ones and yourself can not control it.

If your partner snores, first of all, choose the right time to talk. Do not start a conversation early in the morning or late at night when you both feel sleepy and tired.

Remember that the person is not aware that he snores, or even if you are very tired of hearing snoring at night, it can not be reproached for. So - no accusations and ridicule, even if you are no longer enough sleep properly because of the snoring.

Use humor. If you are with your partner in good laugh over his snoring, it will help relieve the tension and avoid possible offense. But be considerate enough to not joke turned into ridicule.

If you are told that you snore, do not try to be offended. Hearing is unpleasant, but try to put yourself in the shoes of the partner. It is only at first glance it may seem that snoring - just a little thing that can seriously affect the relations between the two adults, mature people. In fact, if one partner does not get enough sleep on a regular basis to another - albeit unwittingly - sooner or later life together for a partner with a chronic lack of sleep can become unbearable. Therefore, the words of the partner must be taken seriously, and in any case not to refuse to seek ways to treat snoring.

Remember - that you snore, there is nothing that should be ashamed. This is the same problem as the common cold or stretching muscles: causes discomfort, but it is treatable. Therefore, instead of offended and perceive the situation to heart, it is better to seek solutions to the problem.

How to cure snoring

• Lose weight. Even modest weight loss helps reduce the amount of adipose tissue on the back of the throat, whereby a person begins to snore less, and in some cases snoring ceases completely. However, this recommendation only helps people who are overweight.
• Physical exercises that strengthen muscles in the arms, legs and abdomen and tone the muscles of the neck, so that some people begin to snore much less.
• Quit smoking. Smokers snore than nonsmokers because smoking irritates the mucous membranes of the nose and throat, which may lead to a narrowing of the airways.
• Avoid alcohol, sleeping pills and sedatives. They relax the muscles of the throat, which can sometimes cause breathing problems during sleep. If you are taking these drugs prescribed by a doctor, tell him what your partner complains of snoring, and ask the correct dose of medication.
• Every day you go to bed and wake up at the same time. This helps to improve sleep, so many people start to snore less often.
• Clean the nasal passages. Stuffy nose - one of the common causes of snoring. Those who regularly suffer from nasal congestion (eg, allergies), it makes sense each time before going to sleep to clear the nasal passages using a saline solution or some decongestants.
• Use humidifiers. Dry air can cause irritation of the mucous membranes of the nose and throat, which is one of the causes of snoring.
• Sleep on a high pillow. It makes breathing easier, and often helps with snoring.
• Avoid caffeine Caffeine - enemy or friend?   and heavy meals two hours before bedtime. Especially recommended to abstain from dairy products and soy milk.
• Sleep on your side. Many people snore only when sleeping on your back, and to solve the problem, you need to sleep in a different position. To develop the habit of sleeping on your side, you can use a tennis ball. Sew the back of pajama shirt or T-shirt in which you sleep, sock, and he put a tennis ball. Due to the ball, you can not sleep on your back every time, turning back, you will feel uncomfortable, and eventually get used to sleeping on your side even without the ball.
• Singing improves muscle tone of the throat, and reduces them to vibrate, causing snoring can weaken or even disappear completely.
• If you have tried the above treatments for snoring and have not achieved the desired result, you need to see a doctor. He may recommend one of the following anti-snoring:
• Mechanical ventilation continuous positive airway pressure. When using this technology the device through a special mask that the patient wears on a person who delivers the pressurized air. Thanks to this airway during sleep remain open, and at the same time one can not snore.
• Special tools are inserted into the mouth, pharynx muscle vibration limit, thereby snoring becomes quieter and sometimes completely passes.
• The surgery on the palate. The operation removes excess tissue vibration that leads to snoring. Currently, such operations are organized using a laser.