How about not snoring

summary

I snore almost every night, and my voice is still loud. When I snore, I can't breathe. My father snores, too. Is it genetic. I'm only 20 years old. I played in high school. If I don't have apnea, I have difficulty breathing when I fall asleep. I went to the hospital for treatment, and it's much better now. Here I'll write down my experience on how not to snore and share it with you.

How about not snoring

Treatment one: dry gargle exercise. Do not contain water, puff up the cheek, and then retract, so that circulation, do at least 200 times at a time, until the pharyngeal cavity feel very sour. It's OK to gargle with water.

Treatment 2: tongue rolling exercise. Press the tongue against the upper jaw and roll the tongue back without leaving the upper jaw. Do more than 50 times at a time until the soft palate feels very sour.

Treatment 3: tongue stretching exercise. Try to extend your tongue, retract it and extend it again. Do this cycle at least 200 times at a time until the pharyngeal cavity feels very sour.

matters needing attention

I would also like to emphasize that: the activity before going to bed is best to be gentle, and don't let the mood be too high, because the nerves can't relax immediately, making it impossible to have a stable rest at night. Sleep on your back or on your stomach will make the respiratory tract not smooth. When you sleep on your side, the relaxed muscles will tend to one side and will not block the respiratory tract.