This ordeal affects about 25% of women and about 40% of men. Snoring gets more common as you age. If you need to reduce the severity of your own snoring or that of a loved one, or perhaps it is your loved one keeping you awake at night, as well as the treatments available.
Though it may seem uncomfortable at first, try sleeping in a semi-upright position by utilizing multiple pillows. The pillows will help prevent nasal discharge from accruing in the nasal passages and will instead force the discharge into the lungs. This stops snoring for good!
Keeping your weight under control can help to minimize snoring. While body weight does not always play a role in snoring, extra fat in the neck region can place additional pressure on the airways, and that will encourage snoring. If you are even a few pounds overweight, losing those extra pounds may help you.
Making “fish faces” can help reduce snoring. 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 like a fish would. You want to do this technique a few times every day.
Keep your BMI at it’s optimum level to reduce snoring. While snoring is not always related to weight, excess fat around the neck might put pressure on your airway, and that will encourage snoring. If your snoring problem worsens after you gain a little weight, your best solution will be to lose the excess weight.
Nasal Passages
Keep your nasal passages open if you want snoring to stop. A nose that is clogged or constricted in another way can cause of snoring. If you are suffering from a cold, use vapor rubs, a humidifier or a neti pot to unclog your nasal passages. Nasal strips may also be tried, which open the air passage by lifting your nose open, increasing the amount of air you breathe through your nose.
As ridiculous as it sounds, singing may help cure your snoring. When you sing you are exercising your throat muscles, giving them strength. By increasing the strength of your throat muscles, you will reduce the occurrence of snoring. In addition, playing musical instruments, such as the saxophone or trumpet, can aid in strengthening throat muscles.
One good way to prevent snoring is to inquire at your pharmacist about over-the-counter snoring remedies. There are of course remedies you can get via prescription, but if you can get an over-the-counter medicine to work, you will probably save money going that route. These medicines reduce swelling in the throat so more air flow through your nasal passages.
Don’t drink alcoholic beverages if you want to resolve snoring problems. You should also refrain from using sleeping pills, tranquilizers and sleeping pills prior to bedtime. These types of items work to relax your muscles, and will limit your ability to take in air, which causes snoring.
One way to keep yourself from snoring is by making “fish faces”. Yes, it sounds strange, but these faces strengthen throat and facial muscles. To do the exercises, keep your mouth closed while sucking in your cheeks. Now, copy the movements fish normally make with their mouths. For best results, do this a few times each day.
Place a humidifier in your bedroom at night and use nightly. Humidifiers generate a consistent stream of warm vapor that can moisturize the air. This can reduce snoring.
If you regularly snore, pay attention to what you consume just before bedtime. Water is the safest bet if you need to have something to drink before bed.
Make sure that you are hydrated so that you can prevent snoring. If you are dehydrated, the secretions in your nasal passages become thicker and stickier, making them more likely to clog your airways and lead to snoring. You should drink at least eight glasses of water every day to avoid snoring.
Consider eating about a tablespoon of honey before you go to bed.No one really knows why it mitigates snoring, but many people attest to the fact that it does – and well!
If you want to stop snoring, then change the position you sleep in.The majority of snoring takes place when people sleep on their back. By sleeping while on your side, you can stop this from occurring and get a good and restful sleep.
Avoid any use of illegal drugs. These illicit drugs can contribute to your snoring. Many illegal drugs are depressants which relax your muscles including those in the neck. Any type of pain killer can have the same result. This relaxation that illegal drugs provide might feel good before you go to sleep, but once you get to sleep, that same effect will cause you to snore.
Adjustable Bed
An adjustable bed may help reduce snoring. An adjustable bed allows you to elevate your upper body. This reduces the weight on your airways and opens them up sufficiently, and will drastically help reduce snoring.
A firmer pillow may benefit you in your fight against snoring. Soft pillows promote narrow air passages. You snore because your airways are somewhat obstructed. Using a pillow that is more firm helps the nasal passages remain open.
The amount of sleep can help to reduce your snoring. However, it is not just about the amount of hours you sleep, it’s also being on a good sleep schedule.
There may be an old wive’s tale that could help to solve snoring.
In order to snore less, sleep facing sideways. It has been shown that sleeping on your back increases the risk of snoring. But, remember that sleeping on the stomach can lead to neck strain. This is why it’s good to sleep on your side.
You may well find the snoring problems. He can make you a mouth-guard using a mold of your mouth. This mouth-guard, when worn when you sleep, lowers the jaw forward and keeps your tissues from collapsing when you sleep, which causes the snoring.
You need to avoid sleeping pills and alcohol when trying to prevent your snoring because they can both depress the nervous system and relax your throat muscles, and that is what makes you snore.
It may be hard to believe, but singing may help you reduce your snoring. Some doctors recommend singing as a means for building up palate and throat muscles. A healthy muscle tone can prevent your airways from tightening during the night, preventing snoring, and allowing you to get a restful night’s sleep.
Snoring is not only aggravating to you, but your sleep partner as well. It may also be a secondary effect of a larger health problem. If you or someone you know snores, it is important to become educated on the topic. If you implement these hints and tips, you’ll sleep more restfully and feel better as a result.