If you snore more than you’d like, or the quality of your partner’s sleep, read the article below for some helpful tips.
To stop yourself from snoring, you may want to change positions when sleeping. The majority of people who snore do so while laying on their back, since gravity causes their head to go down and their throat to close up. Sleeping on the side is easier, less straining on the neck, and it reduces snoring.
Try sleeping in different position. Lying on the back causes most people to snore because the head is forced downwards by gravity, resulting in an obstruction of your airway.
Keep your nasal passages open if you want snoring to stop. A nose that is clogged or constricted in another way can be a cause of snoring. If you are battling a cold, use vapor rubs, or steam showers. You can also try nasal strips, which allows more air to go through.
Maintain a healthy body weight to keep snoring to a minimum. Body weight doesn’t always affect snoring, but any excess fat around the neck can add pressure to airways and lead to snoring. If you begin to snore more often or more severely after gaining some weight, you have one more reason to work off those excess pounds.
Keep yourself hydrated to reduce the likelihood of snoring. If you’re dehydrated, your nasal passages will secrete thicker mucus, which can clog the airways and cause snoring. To prevent snoring, you should drink as much water and caffeine-free drinks as possible every day–at least 10 full glasses.
The use of illegal drugs can make your snoring problems. Marijuana and similar drugs are designed to create a feeling of relaxation. Pain medications also have the same thing to your body. You may find this relaxation enjoyable, but once you fall asleep, you will snore.
It is possible to stop snoring by making a face like a fish. That might sound odd, but making those kind of faces can make your throat and facial muscles stronger. Simply suck in your cheeks with your mouth closed. Move the lips like a fish. Try to do this a few times a day, it only takes seconds.
Overweight people, including those with excess neck fat, are more likely to experience snoring. The additional fat constricting the windpipes of overweight people compounds the problem. If you need to lose weight, make that a priority.
For about three minutes or so, keep sliding your tongue backwards and then bringing it back up against your teeth.
Your odds of snoring go up considerably if you have allergies or similar issues that cause nasal congestion. Air can be blocked from coming through nasal passages which can cause you to snore. You can take decongestant medications prior to going to sleep, as this can give you some nice peaceful rest for the night.
Sleeping on your back makes it more likely that you’ll snore.On the other hand, sleeping on the stomach can cause stress to the neck. This is the reason why it’s good to sleep in is on your side.
Consider eating about a tablespoon of honey prior to bedtime. It is unclear as to why it seems to work, but many people can testify about the ability of honey to reduce snoring.
You need to exercise if you want to reduce the amount of snoring that takes place throughout the night. Exercising helps you develop regular breathing patterns, which should allow you to breathe easily when you sleep. Exercise will help improve the health of your respiratory system, as well as reduce your stress levels. Excess stress can wreak havoc with breathing patterns and make you more likely to snore.
A tennis ball could be the cure for your snoring problems. Pin this ball behind the clothes you wear at night before going to bed. Snoring can be reduced significantly by sleeping only on your snoring a lot.
This may sound ridiculous, but moving your tongue back and forth and in and out can build muscle. Make sure you are hitting all four cardinal directions. This will tone your tongue muscles and diminish snoring issues.
Speak with your pharmacist about medications that can be taken to reduce your snoring. Prescription remedies are also available, but if over-the-counter versions work, you will have less of an expense. These kind of remedies reduce the swelling in your throat and nose, and help you breathe.
Losing weight can help you get rid of your snoring. When you’re overweight your entire body puts on pounds, it accumulates all over your body – including your neck. This will put pressure on the airway and it will cause snoring.
Snoring keeps your partner awake resulting in the mornings. Sleeping sideways on your left is not a medically proven solution to snoring.
Dairy foods may be causing your snoring, whether or not you have lactose intolerance. Dairy products encourage your body to produce more phlegm which can obstruct nasal and throat air passages. If you currently enjoy a glass of warm milk before bed, try replacing the milk with tea, and see if your snoring improves.
If you are bothered by a partner who has a snoring problem, try turning in an hour or two before that person does so that you can get to sleep before the snoring noises begin. If you are one of those light-sleepers, it may still be a problem, though it is always worth a try!
Nasal Strips
Try some simple exercises to help control or get rid of snoring. Try doing throat exercise for 20 to 30 minutes per day to make throat muscles stronger. This will keep them from becoming too lax during the night. Performing the exercise involves making vowel sounds and doing tongue curls, both of which increase the strength of the upper respiratory system, as well as the muscles that contribute to snoring.
Consider purchasing one of the medications or tools that are marketed for snoring problems. You can choose from nasal strips, sprays or nasal strips to lessen your snoring.Regardless of what you think will work, always consult a medical professional to pinpoint what will work for you specifically.
Dry nasal passages become blocked easier and make snoring worse.
Think about the possibility of nasal dilators for snoring relief. Those who snore through their nasal passages can benefit significantly from this device. These dilators are designed to be inserted into the passage and work to keep them open. When the nasal passages are open, breathing is normal and the snoring is eliminated.
If you take antihistamines for allergies but also snore, it is important they they refrain from antihistamines before going to sleep. Antihistamines relaxes your air passageways and promotes drowsiness, which will in turn, which will raise the chances for snoring to occur. If you need to take one, do so before bed.
Even though snoring occurs while you sleep, there are things you can do to control it. Just make sure you apply all the tips that you have learned here and commit to following through on it. Hopefully now you realize that snoring can be a thing of the past.
Snoring is caused by the person breathing with their mouth and down their throat. By breathing through the nose, air will bypass the throat. Mouth breathing can be prevented through the use of chin straps or mouth sealants that work by keeping your mouth closed while you sleep. Ask your local pharmacist to show you these devices.