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Snoring Door Mind Map: Snoring

1. Nasal and Sinus Problems

1.1. Clear nasal passages

1.2. Keep bedroom air moist

1.3. Reposition

1.3.1. Elevate head 4 inches

1.3.2. Sleep on your side

2. How you snore?

2.1. Close-mouth

2.1.1. Problem with tongue

2.2. Open-mouth

2.2.1. Tissue in the throat

2.3. Snoring while on back

2.3.1. Mild snoring

2.3.1.1. Change sleeping habits

2.3.1.1.1. Establish regular sleep patterns

2.3.1.2. Lifestyle changes

3. Age

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

3.2. Singing

3.3. Playing the didgeridoo

3.4. Continuous Positive Airway Pressure (CPAP)

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

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

4. Gender

4.1. Women: hypothyroidism

4.1.1. Consult your doctor

4.2. Men: narrow airways; more neck muscles

4.3. Try herbal remedies like ginger

5. Nasal Obstruction

5.1. Deviation of the nasal septum

5.2. Sinus infection

5.3. Swelling of the turbinates

5.4. Large adenoids

5.5. Tissue swelling from allergies

5.5.1. Change pillows regularly

5.5.2. Change bed sheets regularly

5.5.3. Dust the fan regularly

5.5.4. Dust the cabinets regularly

5.5.5. Change the curtains regularly

5.5.6. Apply air purifier to kill bacteria and molds

5.5.7. Keep pets away from your room

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

5.5.9. Clean the floor mats regularly

5.5.10. Clean carpets regularly

5.5.11. Drink lots of water

5.5.12. Do not smoke

5.5.13. Keep a humidifier in your room

5.5.14. Inhale steam before going to bed

6. Mouth anatomy

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

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

6.3. 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.

6.4. Play the recorder or other wind instrument.

7. Sleep apnea

7.1. Lose weight

7.2. Quit smoking

7.3. Avoid alcohol

7.4. Avoid sleeping pills

7.5. Avoid sedatives

7.6. Avoid caffeine containing food products

7.7. Avoid heavy meals at night

7.8. Maintain regular sleep hours

7.9. Sleep on your side

7.10. Try the tennis ball trick

7.11. Prop your head up

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

7.11.2. Use a special cervical pillow.

7.12. Open your nasal passages

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

7.13. Use supplemental oxygen while you sleep.

7.14. Use breathing devices

8. Overweight

8.1. Extra weight around the neck

8.1.1. Lose weight

8.1.1.1. Exercises

8.1.1.1.1. Draw tongue back

8.1.1.1.2. Purse your lips

8.1.1.1.3. Play the didgeridoo

8.1.1.1.4. Walk

8.1.1.1.5. Run

8.1.1.1.6. Sing

8.1.1.1.7. Shake your uvula

8.1.1.1.8. Go to the gym

8.1.1.1.9. Aerobics

8.2. Increase muscle mass

8.3. Avoid mindless eating after dinner

8.4. Avoid drinking coffee and sweet drinks

8.5. Avoid eating irregular meals

8.6. Avoid eating kids' meals

8.7. Avoid eating too many simple carbs

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

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

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

8.11. Switch from whole to fat-free milk.

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

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

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

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

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

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

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

8.19. Pass on supersized menu options.

8.20. Hold the croutons on your salad.

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

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

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

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

9. Alcohol

9.1. Airway obstruction

9.1.1. Avoid consuming alcohol at night

10. Medications

10.1. Sedatives

10.1.1. Consult your doctor

10.2. Sleeping pills

10.2.1. Consult your doctor

11. Smoking

11.1. Will irritate your passageways

11.1.1. Quit Smoking

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

11.3. Try non-alcoholic drinks

11.4. Stay active: exercise

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

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

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

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

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

11.9. Keep a craving journal

11.10. Get support from others

11.11. Loss weight

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

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

12. Caffeine

12.1. Increases breathing and heart rate

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

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

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

12.5. Distract yourself

12.6. Take ibuprofen

13. Heavy meals

13.1. Avoid eating too much at night

13.2. Spoil your appetite on purpose.

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

13.4. Fill half of the plate with vegetables.

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

13.6. Stop eating once you feel moderately full.

14. Fatigue

14.1. Sleep at least 8 hours a day

14.2. Organize your schedule

14.3. Eat healthy and balanced diet

14.4. Drink 8 glasses of water everyday

14.5. Limit consumption of sweet products

14.6. Avoid fatty foods

14.7. Reduce fried and processed food eating

14.8. Eat frequently

14.8.1. Regulate your blood sugar

14.8.2. Regulate energy supply

14.9. Avoid skipping meals

14.10. Keep convenient snacks

14.11. Exercise regularly

14.12. Eliminate sleep disturbances

14.12.1. Avoid caffeine

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

14.14. Consider relaxation techniques

14.14.1. Tai chi

14.14.2. Yoga

14.14.2.1. Chanting

14.14.2.2. Lion pose

14.14.2.3. Bee breathing exercise

14.14.3. Massage

14.14.4. Meditation

14.14.5. Aromatherapy

14.14.6. Progressive muscle relaxation

14.15. Work efficiently

14.15.1. Delegate and get support

14.15.2. Manage time properly

14.15.3. Break complex tasks into parts

14.16. Stay emotionally healthy

15. Dairy products

15.1. Avoid consuming dairy products at night

15.2. Try milk alternatives