Snoring, that invisible enemy that manifests itself when we slip into the arms of Morpheus, is a rather widespread ailment.
According to the Health Insurance, 40% of adults over 50 are part of the clan of regular snorers.
Often benign, this disorder remains embarrassing for the person sharing the person's bed, and can lead to sleep disturbances.
To remedy this without having a separate bedroom, Dr. Nerina Ramlakhan, physiologist and sleep therapist, reveals in the columns of
Stylist UK magazine
,
this Sunday, April 2, 3 formidable tips to silence these noise nuisances, 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 are fully relaxed and become unable to properly accompany the amount of air inspired and expired.
Certain drinks can exacerbate this phenomenon, says Dr. Nerina Ramlakhan.
This is the case of those that contain alcohol.
In addition, these beverages, like those enriched with caffeine, are not recommended at the end of the day.
And for good reason, “the dehydrating effects of these drinks can exacerbate snoring”, confirms the sleep specialist.
Read alsoWhat happens in our body when we sleep less than six hours
Work on nasal breathing
Like physical fitness, breathing, especially nasal breathing, can be worked on and can also help solve this problem, notes the physiologist.
Indeed, depending on the individual, the morphology of the nose can cause resistance to the quantity of exhaled and inspired air, more particularly at night, and lead to these famous noise nuisances.
This is why Dr. Nerina Ramlakhan favors training regularly, and during the day, to breathe better through the nose.
To find qualitative exercises, the specialist refers to the work of Irish scientist Patrick McKeown, the originator of the Oxygen Advantage respiratory rehabilitation method, and that of British doctor Rangan Chatterjee.
The latter recommend in particular mindful breathing, which aims to slow down the inhaled/exhaled air and which indirectly helps to calm down.
Ideal for those who worry about waking up their partner.
Sing to muscle your throat
The last trick cited by Dr. Nerina Ramlakhan is more surprising but just as promising: push the song.
"Singing and humming regularly can also strengthen the muscles in the back of the throat, which can sag and cause snoring," says the sleep specialist.
According to the latter, in the absence of being able to do vocalizations during the day, the ideal would be at least to be able to integrate this exercise into the bedtime routine, at least for 10 to 15 minutes before slipping under the duvet.
Your partner will thank you, or not.
