You can set a solid night of sleep as a goal, but you need to know how to handle your snoring.
The first step to resolving your snoring problem is to uncover its underlying cause. For instance, certain health issues cause snoring and without getting them treated, it won’t go away. In fact, your snoring could actually become worse.
One strange way to eliminate snoring is to make “fish faces”. While it sounds funny, practicing this facial expression can workout the muscles in your throat and face. Close the mouth and suck your cheeks in.Move the lips as if you were a fish. You should practice this technique a few times per day.
If you are snoring while pregnant, you have to see 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 a doctor right away to make sure you can to rule out this life-threatening condition.
To help ease your snoring, try falling asleep with your head in a slightly raised position. Use a thick, supportive pillow. Also, try using several pillows to prop your head up. With your head in this elevated position, you’ll be able to breathe better, which can diminish or eliminate your snoring.
When you are congested, your nasal passages will become constricted, this may result in air being blocked and you end up snoring.
There are prescription medications that can cause snoring. Snoring is caused by restricted air passages.
One good way to prevent snoring is to inquire at your pharmacy about over-the-counter snoring remedies. There are also some prescriptions that you can get from your doctor, though if an over-the-counter medication works, you will probably save money going that route. These medications reduce swelling in the throat so more air can get in.
Run a humidifier each night long in your bedroom.Humidifiers will produce a continual flow of warm vapor which moisturizes the air. One benefit this could bring is the reduction in snoring.
Even if you have not been diagnosed with lactose intolerance, dairy products may be a common transgressor of snoring. Instead of drinking warm milk at night, try a glass of tea to lessen your snoring.
Try doing a throat exercise that involves sliding the tongue against the back of the top front teeth to reduce snoring. Move your tongue back toward your throat, and then thrust it forward until it hits the back of your teeth. Repeat this cycle of moving your tongue forward and back for several minutes. Working these muscles out can help open your airways and reduce your snoring risk.
Tennis Ball
Many former snorers love the “tennis ball” cure. This reminds you should only sleep on your back.After you become used to sleeping on your side, you will not have to use the tennis ball any more.
Think about what you’re eating and drinking right before going to bed. Some foods and beverages can make you snore. Any kind of drug can relax your throat muscles to the point that you can’t breathe properly. Wine, beer and other alcohol have this effect on your throat, as do muscle relaxants. If this happens, they could collapse inward, causing an obstruction in your air passage, which may result in snoring. Drink water before you go to sleep to keep yourself hydrated.
Dairy products may increase the root of your snoring if drunk or eaten close to bedtime. If dairy products are being eaten close to the time that you go to bed, try refraining from doing so for 7-10 days and note any improvement. Dairy products are often responsible for excess mucus to build in the throat and nasal passages. The increased phlegm may result in snoring. You need not avoid dairy products from your diet; just have them well before bedtime.
There are anti-snoring exercises that you can do to help eliminate snoring.
Exercise your tongue regularly. Whilst it sounds ridiculous, regular tongue exercise is as simple as moving your tongue around in your mouth and frequently sticking it out. While extended, keep your tongue rigid, and then proceed to point the tip of your tongue in different directions. When doing this routine, it’s important to hit each of the four points. The more toned your tongue muscles are, the better your chances are to breathe efficiently.
You may want to see the snoring relief you seek by making a quick visit to your dentist. Your dentist can make you a mouth guard to help in the battle against snoring. This mouth-guard, worn only at night, lowers the jaw forward and keeps your tissues from collapsing when you sleep, which causes the snoring.
Blow your nose and utilize saline nasal spray before going to bed.
Internal nasal dilators is one possible way to treat a problem with snoring. People who snore seldom do it through the nose, but some some people, this is a problem. These dilators are designed to be inserted into the passage and work to keep them open. This will reduce the severity of your snoring, if not stopping it altogether, and help you get a good night’s rest.
This muscle activity may cause you to snore. Use caution, as they may cause sleep apnea.
If you can’t get a good night’s sleep because of a partner who snores, considering going to sleep before they do so you can at least have a fighting chance of getting some peaceful sleep. If you sleep lightly, then this may not work very well, but it’s worth trying.
You can reduce your snoring by sleeping on the left side of your body. If you partner has to listen to you snoring all of the time, it can start to get on their nerves. Sleeping on the left side, however, is not medically proven to stop snoring. Many people do report that sleeping on their left sides does make it easier to breathe and makes them snore less.
You owe it to your relatives to watch your own health, so you can be with them for years to come. Managing snoring can help you stay healthier and is definitely worth the effort. Best of luck to treating snoring successfully!