Everyone needs to sleep about seven or eight hours a night to be alert the next day and to maintain good health. That can be a challenge when you snore or your bed partner snores. Here are some effective and useful ideas to help deal with that problem.
Keep a healthy weight to reduce your snoring. Body weight doesn’t always play a huge role in snoring; however, too much fat in your neck places pressure on the airways, contributing to snoring. If you have gained weight and noticed that you are snoring a lot more, losing those extra pounds may help you.
Try sleeping in a different position. Lying on your back could cause your head to tilt too far back or forward, and the throat closes up slightly.
Keeping your body weight under control is an important factor in avoiding snoring. Although excessive weight doesn’t necessarily cause you to snore more, excess neck fat does put more pressure on airways, louder and more frequent snoring may be the result. If you have gained weight and noticed that you are snoring a lot more, this may be the culprit.
One easy way to help reduce snoring, is to elevate your head using pillows. Use a thick, supportive pillow. Also, try using several pillows to prop your head up. Snoring will be less likely when you keep your head elevated and thus increase the amount of air you take in.
One strange way to keep yourself from snoring is by making “fish faces”. This sounds very odd when you first hear it, but this is a type of exercise that can give strength to the muscles that can cause snoring if they are weak. Close the mouth and suck your cheeks in. Move your lips as if you were a fish would. You want to do this technique a few times every day.
If you’re pregnant and suffer from snoring, you have to see a doctor right away. Snoring during pregnancy may simply be cause by excess pressure, but you must ensure that it isn’t affecting your baby’s oxygen levels. Schedule an appointment with your physician to make sure this problem does not apply to you and your baby.
If you snore while you sleep, it is important to avoid drinking alcohol before bedtime. In addition to refraining from alcohol use, sleeping pills, tranquilizers, and antihistamines should also be avoided before bedtime. Because these substances relax the muscles and tissues of the air passages, your breathing can be impaired and you may begin to snore.
Keep your body hydrated to avoid snoring. If you are dehydrated, your nasal passage secretions are thicker and stickier, making them more likely to clog your airways and lead to snoring. Try to consume about 10 cups of water every single day, water or any other non caffeinated and non alcoholic drinks each day as this can reduce the effects of your snoring.
Snoring may seem like it is an overwhelming and uncontrollable problem. This isn’t the case. There are various things you may do to reduce, or get rid of, the snoring. Read on to find some helpful hints which will hopefully get rid of your snoring for good!
If snoring is a problem for you, pay attention to what you consume just before bedtime. Sedatives, muscle relaxants, and alcohol will all have an extreme loosening effect on your throat muscles. If this happens, they could collapse inward, causing an obstruction in your air passage, which may result in snoring. Water is the best choice for hydrating yourself before bed.