If you think you are snoring too much, or the quality of your partner’s sleep, then this article will be of help to you.
To stop snoring, you must discover the reason you are snoring to begin with. It is true some medical problems contribute to snoring, so seek treatment that will eliminate this as a cause. By not treating the snoring and the side effect of the medication, your snoring could actually get worse.
Try to sleep in different position. Most of the snoring occurs when people lay on their backs; your head is forced down due to gravity, causing your throat to close a little.
Having a swollen throat can easily create a lot of snoring.
Exercise often to reduce the intensity of your snoring. Workouts tend to regulate breathing rhythms, which can ameliorate snoring problems. You want to exercise to help reduce stress but also to assist your respiratory system and keep it in shape. Excess stress can wreak havoc with breathing patterns and make you more likely to snore.
Neti Pots
Keep your nasal passages open if you want snoring to stop. A nose that is clogged or constricted can cause of snoring. Use neti pots, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. Nasal strips are also a great option, allowing air to enter.
Losing a few pounds can help to reduce snoring. Having excess fat around the neck will put an increase of pressure on the airways. The narrowing of your airways can cause snoring. Dropping only five or ten pounds can reduce snoring significantly.
Overweight individuals, especially those who carry excess fat in their necks, are more likely to experience snoring. The additional fat constricting the windpipes of fat people compounds the situation. If you are presently overweight, consider dropping a few pounds.
You can diminish your snoring by giving up smoking. If kicking the habit altogether isn’t feasible, try not smoking for a couple of hours before you go to bed. Smoking increases throat swelling and your air passages to tighten. Narrow airways encourage snoring; if you can quit smoking, by eliminating smoking you will not snore.
Be careful about exercising too much right before bed. It will leave your body out of oxygen and short of breath. This will narrow your air passages, and you will snore during the night.
Some medications dry nasal membranes which makes them swell and restrict airflow.
Consider eating a spoonful of honey prior to bedtime. Though the reason for its effectiveness is unclear, many people argue that honey can greatly limit snoring.
Consider a change in your sleep position, if you are wanting to eliminate snoring. Most of the time, snoring occurs when a person sleeps on their back. This position allows the muscles in the throat to relax and collapse somewhat. Side sleeping stops this from happening as it keeps your neck in a position which keeps your throat open.
Tennis Ball
Many former snorers love the “tennis ball cure”. This reminds you to not sleep on your stomach or side. Once you are accustomed to staying off your back at night, you can stop sleeping with the tennis ball.
You have the ability to improve snoring though implementing exercises. Daily throat exercises can keep throat muscles from collapsing by strengthening them. Some examples of these exercises are tongue curling and making vowel sounds. This will strengthen the upper respiratory muscles to prevent snoring.
Now you know that snoring is a condition that you can manage and possibly prevent, even though it occurs when you are asleep. Try each of the techniques detailed here until you find what works for you and then enjoy your sleep for the rest of your life!