Everyone should sleep about seven or 8 hours a night to be alert the next day and to maintain good health. That can be difficult to achieve if you or your bed partner snores. This article contains lots of useful information to help you can try to deal with that dilemma.
Smokers who also snore really need to think about quitting. Smoking can irritate your throat, and cause it to swell. Having a swollen throat can cause a lot of snoring.
Keeping your weight under control can help to minimize snoring.While being overweight doesn’t necessarily cause snoring, it can contribute, which contributes to snoring. If your snoring got worse when you packed on the pounds, your best solution will be to lose the excess weight.
Singing can help you to overcome a snoring issue. Singing is a great way to exercise and strengthen the muscles in your throat over time. Playing the sax or trumpet can also build up the muscles in your throat muscles.
Ironically, by taking sleeping pills, you could end up snoring. Therefore, if you do not take them, you will greatly reduce the risk of snoring. Part of the way that sleeping pills work is by relaxing the muscles throughout your body. The muscles in your throat and soft palate, which are responsible for holding your nasal passages open, will also sag. This leads to snoring, not the result you were looking for!
One way to keep yourself from snoring is to pucker up and make “fish faces”. While it sounds odd, making these faces helps make the muscles of the face and throat stronger. Close your mouth and suck in the cheeks.Move your lips around like you are a fish. You want to do this technique a few times every day.
Nasal Passages
Ask your doctor if any of the prescription, or over-the-counter medications, you’re taking could be causing or worsening your snoring. Prescription medications can cause you to snore as a side effect. Sleeping pills, muscle relaxers, pain killers, and antihistamines can all make the muscles in your neck too relaxed, leading to airway restriction. If your airway is reduced, you will snore.
Make sure your nasal passages remain open to help prevent snoring. A nose that is clogged or constricted can cause of snoring. If you are battling a cold, try using a vapor rub, a humidifier or a neti pot to unclog your nasal passages. Nasal strips are also a great option, allowing air to enter.
A thicker pillow is good a better job of supporting your head. Using two or more pillows may also a possibility. By holding your head up at an angle, you will keep your airways open, which will keep you from snoring as much.
Put your tongue to the back of the two front teeth; this is a helpful throat exercise. Slide your tongue backwards, then slide it forward against your teeth. Do this repeatedly for three minutes. This exercise will work your throat muscles, opening airways and helping to minimize your snoring.
Snoring may seem like it is an overwhelming and uncontrollable problem. But, that is simply false. There are a number of ways that you can lessen your snoring, or even eliminate it completely. Apply the tips above, as at least a few solutions should work well for you.