It is recommended that a person gets between seven and eight hours of sleep every night; this is important to feel alert and stay in good health. That can be a challenge when you or your partner does. Here are some ideas to help handle that problem.
To reduce snoring, stick to a good body weight. Even though excess body weight isn’t always the cause of snoring, extra neck fat places pressure on your nasal passages, and can cause you to snore. If you have recently gained a few pounds and your snoring has worsened, lose the weight and you may reduce your snoring.
Many snorers have tried sleeping in a more upright position using several pillows as props. This prevents nasal drainage from collecting in your nasal passages, it becomes easier to breathe. This will help to prevent you from snoring.
Throat Muscles
Nasal strips can provide welcomed relief from bothersome snoring. These strips look somewhat like an adhesive bandage. Their function is quite different from a Band-Aid, though. These strips open your nasal airways automatically. This facilitates breathing through your nose, and when you do that, you won’t snore.
Singing can help you to overcome a snoring issue. Singing will build up the throat muscles.Playing the sax or trumpet can also build your throat muscles.
One way to eliminate snoring is by making “fish faces”. While it may sound rather odd, positioning your face like this can improve the muscle tone in your face and throat. Close your mouth and suck in the cheeks.Move your lips around like you are a fish. Perform this simple exercise a couple of times each day.
This might sound a little odd, but snoring can be reduced by singing loudly. One doctor suggests that singing can help you build your throat muscles and the muscles in your soft palate. This will help you stop snoring. Improved muscle tone can keep your airways open while you sleep, and snoring will no longer bother you.
If you snore while pregnant, see your doctor immediately. 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 your doctor as soon as you do not have a life-threatening problem.
Try using a thicker pillow that’s extra thick. Using two or more pillows may also work. This puts your head in a more upright position, which keeps air flowing through your nasal passages and reduces snoring.
Limit the duration of exercise you get during the hour before going to bed. Straining your body through exercise and lifting can make it hard for you to breathe at night. This can narrow your air passages, which makes you more likely to snore overnight.
There are prescription medications that have snoring as a side effect. Snoring is caused by restricted air passages.
Nasal Strips
If you are a snorer, you may want to check with a doctor to see if allergies are to blame for this condition. Untreated allergies can cause swelling of the nasal passages, forcing you to breathe through your mouth. This leads to snoring very frequently. You should treat your allergies with common over-the-counter medicines, or consult with a physician in especially severe cases.
Nasal strips can be an excellent alternative to snoring. These nasal strips look like a Band-Aid. These strips are specially designed to lift open nasal passages. This can help to open the airways in your nose, and you will stop snoring.
Snoring can seem like it is an uncontrollable problem. You can get rid of this annoying characteristic. There are actually a number of options to help you cut back on snoring. The article above is a good starting point for ending snoring and sleeping well.
Sleeping enough can reduce snoring greatly. In addition to getting enough sleep, you should also make an effort to follow a consistent sleep routine. Go to bed and wake up at the same time every day, including weekends.