Snoring

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Snoring by Mind Map: Snoring

1. Overweight

1.1. Extra weight around the neck

1.1.1. Lose weight

1.1.1.1. Exercises

1.1.1.1.1. Draw tongue back

1.1.1.1.2. Purse your lips

1.1.1.1.3. Play the didgeridoo

1.1.1.1.4. Walk

1.1.1.1.5. Run

1.1.1.1.6. Sing

1.1.1.1.7. Shake your uvula

1.1.1.1.8. Go to the gym

1.1.1.1.9. Aerobics

1.2. Increase muscle mass

1.3. Avoid mindless eating after dinner

1.4. Avoid drinking coffee and sweet drinks

1.5. Avoid eating irregular meals

1.6. Avoid eating kids' meals

1.7. Avoid eating too many simple carbs

1.8. Quench your thirst with sparkling water or a diet soft drink instead of sweetened beverages.

1.9. Leave a few bites of food on your plate.

1.10. Hold the mayonnaise or cheese on your sandwich. Replace it with mustard, lettuce and tomato.

1.11. Switch from whole to fat-free milk.

1.12. Use half your usual amount of salad dressing, and choose vinaigrette instead of creamy dressing.

1.13. Use nonstick cooking spray instead of butter, margarine, or oil for pan-frying.

1.14. Substitute low-fat or fat-free yogurt for sour cream in recipes.

1.15. Control snack portions by putting your snacks in a baggie or on a plate instead of eating out of the bag.

1.16. Drink 100% fruit juice instead of juice with added sugar.

1.17. Choose light beer or wine instead of frozen or fruit-based cocktails.

1.18. Order a cup of broth-based soup instead of a bowl.

1.19. Pass on supersized menu options.

1.20. Hold the croutons on your salad.

1.21. Have a healthy appetizer and salad instead of an entrée when eating out.

1.22. Top your pasta with vegetable sauce instead of cream sauce (and be sure to control portions.)

1.23. Hold the butter on steamed vegetables. Flavor them with a squeeze of fresh lemon.

1.24. Limit meat portions to 3-4 ounces (about the size of a deck of cards).

2. Nasal and Sinus Problems

2.1. Clear nasal passages

2.2. Keep bedroom air moist

2.3. Reposition

2.3.1. Elevate head 4 inches

2.3.2. Sleep on your side

3. Alcohol

3.1. Airway obstruction

3.1.1. Avoid consuming alcohol at night

4. Medications

4.1. Sedatives

4.1.1. Consult your doctor

4.2. Sleeping pills

4.2.1. Consult your doctor

5. Smoking

5.1. Will irritate your passageways

5.1.1. Quit Smoking

5.2. Replace cigarette with fruit, healthy dessert, or chocolate

5.3. Try non-alcoholic drinks

5.4. Stay active: exercise

5.5. Keep your hands/fingers busy: Squeeze balls, pencils, or paper clips are good substitutes to satisfy that need for tactile stimulation.

5.6. Keep your mind busy: Read a book or magazine, listen to some music you love.

5.7. Find an oral substitute: Keep other things around to pop in your mouth when you’re craving a cigarette.

5.7.1. Good choices include mints, hard candy, carrot or celery sticks, gum, and sunflower seeds.

5.8. Drink lots of water: Flushing toxins from your body minimizes withdrawal symptoms and helps cravings pass faster.

5.9. Keep a craving journal

5.10. Get support from others

5.11. Loss weight

5.12. Try using nicotine replacement therapy or non-nicotine medications to reduce withdrawal symptoms.

5.13. Try using hypnosis, acupuncture, or counseling using cognitive behavioral techniques.

6. How you snore?

6.1. Close-mouth

6.1.1. Problem with tongue

6.2. Open-mouth

6.2.1. Tissue in the throat

6.3. Snoring while on back

6.3.1. Mild snoring

6.3.1.1. Change sleeping habits

6.3.1.1.1. Establish regular sleep patterns

6.3.1.2. Lifestyle changes

7. Caffeine

7.1. Increases breathing and heart rate

7.2. Do calorie-burning activities such as walking, running, biking or swimming.

7.3. Replace your daily coffee with lower-calorie options, such as decaffeinated teas, low-fat ciders or water.

7.4. Reduce your coffee consumption by one cup per day.

7.5. Distract yourself

7.6. Take ibuprofen

8. Heavy meals

8.1. Avoid eating too much at night

8.2. Spoil your appetite on purpose.

8.3. Toss out your standard dinner plate for a smaller one measuring just nine inches across.

8.4. Fill half of the plate with vegetables.

8.5. Fill the remaining half of your dinner plate with lean protein and starch.

8.6. Stop eating once you feel moderately full.

9. Age

9.1. Throat exercises strengthen muscles in the upper respiratory tract and thereby reduce snoring

9.2. Singing

9.3. Playing the didgeridoo

9.4. Continuous Positive Airway Pressure (CPAP)

9.5. Dental appliances, oral devices, and lower jaw-positioners

9.6. Surgery- Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy

10. Gender

10.1. Women: hypothyroidism

10.1.1. Consult your doctor

10.2. Men: narrow airways; more neck muscles

10.3. Try herbal remedies like ginger

11. Nasal Obstruction

11.1. Deviation of the nasal septum

11.2. Sinus infection

11.3. Swelling of the turbinates

11.4. Large adenoids

11.5. Tissue swelling from allergies

11.5.1. Change pillows regularly

11.5.2. Change bed sheets regularly

11.5.3. Dust the fan regularly

11.5.4. Dust the cabinets regularly

11.5.5. Change the curtains regularly

11.5.6. Apply air purifier to kill bacteria and molds

11.5.7. Keep pets away from your room

11.5.8. Do not put flowers in the bedroom to avoid pollen allergies

11.5.9. Clean the floor mats regularly

11.5.10. Clean carpets regularly

11.5.11. Drink lots of water

11.5.12. Do not smoke

11.5.13. Keep a humidifier in your room

11.5.14. Inhale steam before going to bed

12. Fatigue

12.1. Sleep at least 8 hours a day

12.2. Organize your schedule

12.3. Eat healthy and balanced diet

12.4. Drink 8 glasses of water everyday

12.5. Limit consumption of sweet products

12.6. Avoid fatty foods

12.7. Reduce fried and processed food eating

12.8. Eat frequently

12.8.1. Regulate your blood sugar

12.8.2. Regulate energy supply

12.9. Avoid skipping meals

12.10. Keep convenient snacks

12.11. Exercise regularly

12.12. Eliminate sleep disturbances

12.12.1. Avoid caffeine

12.13. Identify sources and stress and take steps to solve them

12.14. Consider relaxation techniques

12.14.1. Tai chi

12.14.2. Yoga

12.14.2.1. Chanting

12.14.2.2. Lion pose

12.14.2.3. Bee breathing exercise

12.14.3. Massage

12.14.4. Meditation

12.14.5. Aromatherapy

12.14.6. Progressive muscle relaxation

12.15. Work efficiently

12.15.1. Delegate and get support

12.15.2. Manage time properly

12.15.3. Break complex tasks into parts

12.16. Stay emotionally healthy

13. Mouth anatomy

13.1. Make the sound "ung-gah." Repeat the sound for at least five minutes.

13.2. Sing for 20 minutes a day. Sing off-key -- any kind of singing you can do will help improve your muscle tone.

13.3. Perform a daily throat and tongue workout. Yawn, and extend the yawn for as long as possible. Repeat at least three times. Raise your tongue against the roof of your mouth and press upward with your tongue. Hold for a slow count of five, and repeat five times. Chew gum and exaggerate the movements of your jaw both up and down and side to side. Continue for at least five minutes.

13.4. Play the recorder or other wind instrument.

14. Sleep apnea

14.1. Lose weight

14.2. Quit smoking

14.3. Avoid alcohol

14.4. Avoid sleeping pills

14.5. Avoid sedatives

14.6. Avoid caffeine containing food products

14.7. Avoid heavy meals at night

14.8. Maintain regular sleep hours

14.9. Sleep on your side

14.10. Try the tennis ball trick

14.11. Prop your head up

14.11.1. Elevate the head of your bed by 4 to 6 inches or elevate your body from the waist up by using a foam wedge.

14.11.2. Use a special cervical pillow.

14.12. Open your nasal passages

14.12.1. Use nasal dilator, saline spray, breathing strips, or a neti pot.

14.13. Use supplemental oxygen while you sleep.

14.14. Use breathing devices

15. Dairy products

15.1. Avoid consuming dairy products at night

15.2. Try milk alternatives