When you have a bad habit of snoring. You can use your skill in martial arts to cast away the snoring. Snoring when you sleep, besides disturbing others, it can also harm yourself. Among them can cause heart problems and decrease sexual libido. However, this snoring sleep patterns slowly can be reduced anyway. The body organs that cause you to snore sleep are the tongue, the muscles of the jaw and the palate. Weak tongue can cause a fall and cover the throat when sleeping on your back. While the jaw muscles can put pressure on the respiratory tract, so there are also doctors who advocate using tools in the form of implanted gigir to eliminate snoring. Even if the palate of the mouth can facilitate the occurrence of vibration and make a snoring sound.
Exercise on the tongue will strengthen the muscles of the tongue and prevent falling into the throat so it can clog and arise snoring. Jaw muscle strengthening exercises will relieve tension and can make you breathe easier. The throat exercise aims to open the throat and prevent it from closing when you sleep. Another way to overcome snoring or snoring is to avoid dehydration. Dehydration itself is one of the causes of snoring because it can cause your throat to dry. In this case it can be said the muscles in your throat will experience a relaxed state or limp so that it can trigger the occurrence of snoring when you sleep. How to overcome snoring or snoring this you can do by consuming 16 glasses of water for men and 11 cups for women.
You should also exercise regularly. In this case, most men or women careers more often leave the sport because of the lack of time to be able to exercise. Here you do not need much time to do snoring sport. It only takes about 30 minutes on a regular basis each day, we believe your snoring will quickly disappear. The best type of exercise that you can use as a way to overcome snoring or snoring is to regularly do push-ups. Push up itself is very famous powerful in making your throat muscles become more performance. This is because the cause of snoring is a relaxed throat muscle. For that it’s good from now on you do this light exercise every morning and evening.
Some Exercise to Prevent Snoring
- Swipe the Tongue
Open your mouth, then stick the tip of your tongue to the roof of your mouth. Then slide the tip of the tongue from front to back. Repeat this movement 20 times. It will feel a little amused when doing this movement.
- Paste the Tongue
Open your mouth, stick the surface of your tongue to the ceiling. Then suck your tongue to get depressed up. Release the tongue, then repeat 20 times.
- Press the Tongue
Open your mouth, then press your tongue downward until it sticks to the bottom of the jaw and the tongue comes into contact with the teeth. Release, then repeat up to 20 times.
- Voice Exercises
Open your mouth until the inside of the throat looks as though the doctor is examining you. Then remove your voice and say “Aaaaaaaaaaaa” fast. Repeat 20 times.
- Push the cheek
Wash your hands first, insert your right thumb into your mouth. Place your thumb on the left jaw until your fingers are attached to the jaw wall. Press the jaw wall to suppress the cheek muscles, then release. Repeat 10 times, then repeat the same movement on the right side of the jaw using the left thumb.
- Chewed Alternately
Eating is a good time to train the muscles of the mouth and jaw. Make sure you use both sides of your mouth to chew food so that both sides of the muscle are used. Chew food 32 times until tender before swallowing.
Exercising the muscles in the mouth can prevent the respiratory tract becoming blocked which triggers snoring. If you take the time to train the muscles in your mouth, the snoring will be relatively reduced. If you have practiced gymnastics on a regular basis and snoring still has not diminished, consult your doctor or therapist. Try sleeping with a pillow higher until the body position to form 30 degrees, not consuming alcohol, and stop smoking. Some of these things can minimize snoring during sleep because that’s even better than martial arts and how it can prevent snoring
Yoga to Prevent Snoring at Night
This is a simple breathing exercise in yoga. You must sit down and the back should be upright. Take a deep breath and fill the lungs with air. Hold for a few seconds and exhale. In addition to helping solve the problem of snoring, it turns out this pranayama will help you lose weight as well.
This is a special kind of pranayama. You can start with a stomach breathing, hold your breath and when blowing out buzzing sound like a bee.
This position is also known as Kapalbhati. Take a deep breath through one nostril and hold your breath for a few seconds. Then exhale with full force through the other nostrils. This will clear your nostrils and also help you stop snoring.
Place your palms on the floor between your legs. Put your head back. Take a deep breath through your nose and then exhale through your mouth. As you exhale stick out your tongue and try to roar like a lion. This tongue exercise will help you to stop snoring
Take Some Herbs to Prevent Snoring
Surprisingly, snoring can also be reduced using some herbs below:
Garlic is known to have anti-inflammatory properties. Thus, you who consume 2-3 cloves of garlic can increase breathing during sleep.
Drink turmeric juice that has been brewed with boiling water before bed. Guaranteed, you can fight insomnia effectively, can even prevent snoring sleep.
Cinnamon helps in treating respiratory problems and helps in better sleep. Add a teaspoon of cinnamon powder to a cup of hot water and drink it once a day.
Honey helps reduce swelling around the throat that causes problems in breathing. So, if you are diligent in eating pure honey every day reduce the risk of snoring sleep.
Add a few drops of peppermint oil to a glass of warm water. Then, use the water to rinse before bed. This method is effective against snoring that is very annoying sleep.
Not only by doing some exercises, you can also get some home remedies using herbs and medicine. It will also help you reducing snoring while doing Martial arts and how it can prevent snoring.