If you think that you snore too loud while you sleep and are embarrassed by it, you should take heed of the advice contained within this article. You can learn tons of information that may reduce your snoring and sleep peacefully.
Figuring out the cause of your snoring might be difficult, but it will aid in your treatment. Medical conditions can contribute to the development and progression of snoring, and will not improve untreated. By not treating the snoring and the side effect of the medication, your snoring could actually get worse.
Taking sleeping pills can cause you to snore, so refrain from taking them. Sleeping pills work by helping your muscles to relax. This can cause you to snore in your sleep.
Making goofy “fish faces” can help reduce snoring. While it may sound rather odd, positioning your face like this can improve the muscle tone in your face and throat. Close your mouth and suck in the cheeks. Move your lips and mouth like you were a fish. You should practice this a couple of times each day.
Ironically, if you take sleeping pills, you can end up snoring — so if you don’t take them, you reduce your risk of snoring. Part of the way that sleeping pills work is by relaxing the muscles throughout your body. Those which keep your throat open while you sleep relax too, leading to airway collapse. So you’ll wind up snoring because of this.
If you are snoring and you are pregnant, consult a doctor right away. While many pregnant women will begin to snore at some point due to the excess pressure, you should learn about how this problem can affect your baby and its oxygen levels. See your doctor as soon as you can to rule out this life-threatening condition.
Congestion causes the nasal cavities to contract, which inhibits the flow of air and develops into snoring.
Quit using drugs that are illegal. Illegal drugs can contribute significantly to your snoring issues. Drugs that relax you, like marijuana, can make you snore. Street drugs and pain killers have same effect. Total relaxation feels good while you are awake, but can cause snoring once you are asleep.
Sleeping Pills
Don’t drink alcohol right before bed if you have problems with snoring.Avoid sleeping pills, tranquilizers and other sleeping pills at bedtime. These things cause your muscles to relax, and this will limit your air passages, causing you to snore more.
Put your tongue to the back of the two front teeth; this is a helpful throat exercise. Slide your tongue back along your top teeth, and then bring it forward again. Continue this exercise for about three minutes. Exercising your tongue muscles keeps your airways open and cuts the chance of snoring.
Losing weight should help to reduce your snoring. This pressure can even cause your airways to constrict or partially collapse during the night. Just a few pounds will make a big difference in the amount of snoring you experience.
Some medications dry nasal membranes which can cause swelling and impede the flow of air.
Dairy products make many people snore, regardless of whether they are lactose intolerant. Dairy products produce excess mucus that can clog your airways, both in your throat and in your nose. Instead of drinking warm milk at night, try warm tea and see whether that helps to reduce snoring.
Try staying away from moderate exercise within a hour prior going to bed. Physical exercise can shorten your breath away when you sleep. This can lead to airways which are constricted, and cause additional snoring.
Place a humidifier in your bedroom at night and use nightly. Humidifiers place a consistent stream of warm vapor that can moisturize the air. This can reduce the amount of your snoring.
Bothersome snoring, whether it’s you or your partner, could be reduced by trying the following time-honored remedy. You can avoid sleeping on your back and closing airways by adhering a tennis ball to your back, thus forcing you to turn to your side while sleeping.
Though it is uncommon to think of your tongue in this way, sticking your tongue in and out several times is actually valuable as it exercises several of the muscles in your mouth and throat. Make sure to hit all four points of the compass during the exercise. This will strengthen your tongue muscles and diminish snoring during the night.
Tennis Ball
Using nasal strips can help reduce or eliminate snoring. Nasal strips adhere to the outside of the nose via a strong adhesive. The effect is that the nostrils are pulled and held open. The wider your nostrils are opened, the easier it will be for you to breathe and your snoring should decrease. That being said, if you suffer from sleep apnea, you should avoid nasal strips.
Many people are advocates of a cure aptly named “tennis ball solution.” This provides a physical reminder that you to not sleep on your stomach or side. Once you learn to sleep on your side, you can stop using the tennis ball.
An adjustable bed can help to reduce your snoring. These beds let you the option of positioning your upper body at several different angles.This in turn helps you to keep your neck at a good angle, which can keep you from snoring as frequently.
If you snore a lot and nothing works, you can get surgery to remove your uvula. This is a flap of tissue which bends downward in the back part of the throat. Keep in mind that though this surgery might improve your snoring problem, it will also put you at a greater risk of choking.
Hopefully, you have gained the necessary knowledge to help you go to sleep without feeling self conscious about the noises you may make. Use what you learned to see improvements, and you should continue to see them if you use the information here.