Snoring. 3 simple and effective habits to (finally) sleep soundly

Snoring, that invisible enemy that manifests itself when we slip into the arms of Morpheus, is a fairly common ailment. According to Health Insurance, 40% of adults over 50 are part of the clan of regular snorers. This often benign disorder remains embarrassing for those who share the person’s bed and can cause sleep disturbances. To remedy this without having a separate bedroom, Dr. Nerina Ramlakhan, a physiologist and sleep therapist, reveals in a magazine column: Stylist UK , This Sunday, April 2nd, 3 awesome tips to silence this noise pollution and find peaceful nights.

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Limit alcohol and caffeine in the evening

In practice, snoring occurs when the muscles of the airways completely relax and fail to properly accommodate the amount of air inhaled and exhaled. Some drinks can aggravate this phenomenon, says Dr. Nerina Ramlakhan. This is the case with those containing alcohol. In addition, these drinks, like those fortified with caffeine, are not recommended at the end of the day. And for good reason, “the dehydrating effect of those drinks can make snoring worse,” confirms the sleep expert.

Work on nasal breathing

Like physical training, breathing, especially nasal breathing, can be worked on and can also help to solve this problem, notes the physiologist. Indeed, depending on the individual, nasal morphology can create resistance to the volume of exhaled and inhaled air, especially at night, and lead to these well-known noise annoyances. That’s why Dr. Nerina Ramlakhan recommends regular exercise and better nose breathing during the day.

To find quality exercises, the specialist refers to the work of the Irish scientist Patrick McKeown, the author of the “Oxygen Advantage” respiratory rehabilitation method, and the British doctor Rangan Chatterjee. The latter recommend especially conscious breathing, which aims to slow down the inhaled/exhaled air and which indirectly helps to relax. Ideal for those who worry about waking their partner.

Sing your throat for muscle

The latest trick from Dr. Nerina Ramlakhan is more surprising, but just as promising. push the song. “Regular singing and humming can also strengthen the muscles at the back of the throat, which can weaken and cause snoring,” says the sleep specialist. According to the latter, if there is no opportunity to perform vocalizations during the day, it would be ideal to integrate this exercise at least 10 to 15 minutes before going to bed. Will your partner thank you or not?

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