Snoring is an embarrassing condition to discuss for some people. This can make it tough to get advice for dealing with this problem.Read this article to learn more about what could be causing your snoring and find some easy to use tips to help you get a better night’s sleep.
You are more likely to snore if you are overweight. In some cases, the presence of excess fat around your neck can cause your throat to partly obstruct while you sleep and make you snore. If you have noticed a correlation between weight gain and increased snoring, then losing the weight will be of use to you.
Try sleeping in a different positions. Most of the time sleeping on your back can cause you to snore because gravity pushes your head down, and this may lead to your throat closing up a little.
Having a swollen throat can cause a snoring situation.
One strange way to reduce snoring is to make “fish faces”. It sounds funny, but making these faces will strengthen throat and facial muscles. To make a fish face, close your mouth and pull in your cheeks. Move the lips like a fish. It is recommended to do this several times a day.
Steam Showers
Make sure that your nose is clear and open to help prevent snoring. A nose that is clogged or constricted can cause of snoring.Use steam showers, steam showers, neti pots or vapor rub to clear your nose. Nasal strips may also be tried, as they open up the nasal passages, increasing the amount of air you breathe through your nose.
In order to cut down on snoring, keep your head up while sleeping. Use a very thick pillow to support your head. Using multiple pillows may also work. Doing this will keep the head upright. As a result, your airflow will be increased, and your snoring can be prevented or reduced.
When you are congested, your nasal passages will become constricted, this may result in air being blocked and you end up snoring.
A firmer pillow can help to reduce snoring. You snore because air cannot pass through the passages freely. A firm pillow will help to keep all your passageways clear.
If you are tired of snoring, try nasal strips. Visually, nasal strips are similar to Band-Aids. However, they work very differently from bandages. They are designed to keep your nasal passages open. This facilitates breathing through your nose, and when you do that, you won’t snore.
Sleeping on your back makes it more likely that you’ll snore.On the contrary, sleeping on your stomach causes neck stress. This is why it’s good to sleep in is on your side.
Some medications dry nasal membranes which can cause swelling and impede the flow of air.
Throat exercises can help reduce snoring. One exercise to help against snoring is to press your tongue against your front teeth. Slide your tongue backwards, then bring your tongue against your top teeth; repeat these motions for 3 minutes. Believe it or not, this will actually strengthen your muscles and open the airways that are crucial for reducing snoring.
Eating small meals in the early evening can help to reduce snoring. Eating large amounts before bedtime will cause your stomach to be full.
Use a humidifier in your bedroom. Humidifiers help to add moisture into the air. One benefit of this is a reduction in snoring.
Treat your allergies to help stop snoring. Allergies that aren’t adequately treated can make the nasal passages swell, which necessitates breathing through the mouth. These symptoms typically lead to snoring. You should treat your allergies with common over-the-counter medicines, or consult with a physician in especially severe cases.
Consider eating a spoonful of honey before you go to bed. No one seems to know why honey is such an effective treatment, but the anecdotal evidence that it does work is strong.
Tennis Ball
Getting an adequate amount of sleep can significantly reduce snoring. In addition to getting enough sleep, you should also make an effort to follow a consistent sleep routine. You should go to bed the same time each night and wake up at the same time, too.
The tennis ball cure” is substantiated by many people. This provides a physical reminder that you should only sleep on your back. Once you are comfortable with sleeping off of your back, you can get rid of the tennis ball.
An adjustable bed is a tool which can offer some relief from your snoring. An adjustable bed enables you to adjust your upper body. This reduces the weight on your airways and opens them up sufficiently, and keeps your snoring to a minimum.
Visiting your dentist may provide you with the solution to your snoring. It is easy for him to make a molded mouth guard for you. By keeping your jaw from falling backwards, such a mouth-guard will prevent your throat muscles from going slack and make snoring less likely while you sleep.
Allergies that aren’t adequately treated can make the nasal passages swell, making you breathe through the mouth. This almost always cause you to snore.
Losing some weight may help you get rid of your snoring. Excess weight builds up on all areas of the body, and this includes the neck area. This will put pressure on the airway and leads to vibrations that cause it to become obstructed leading to the noises associated with snoring.
Dealing with allergies can eliminate snoring. Allergies will clog your sinuses and cause your nostrils to have reduced air intake. In addition, many allergy sufferers inhale and exhale through their mouths, a practice that increases the likelihood of snoring. Allergies can be controlled better if antihistamines and a humidifier are used.
Dairy Products
Dairy products could be the culprit if you find out that you snore. If you usually eat cheese and drink milk before bed, stop this for about a week to discover if your snoring improves. Dairy products can cause mucus build up around the throats of many people. The restriction of these passages may cause snoring. You do not avoid dairy products entirely; simply avoid indulging in them well before bedtime.
A tablespoon of honey can help to calm your snoring. Honey has properties that allow airways to open with greater ease. This assists you in breathing. Because of this, you’ll be snoring much less than you used to.
There are many tried and true methods that could help to solve snoring.
Blow your nose and use saline nasal spray prior to going to bed.
Be gentle when poking a snoring partner to help quiet them during the night. Hitting them with a pillow, tempting as that may be, will only cause conflict in your relationship. As a first step, use some earplugs to mask the sound.
Multiple Pillows
Whether you are someone who snores or are not able to sleep because of someone who is snoring, a great tip to reduce snoring is to use multiple pillows. Using multiple pillows elevates your head, opening up your airways and allowing you to breathe more easily. This will stop snoring immediately.
Try wearing nasal strips. Although they’re not likely to win any fashion awards, these nifty little strips are highly effective at helping you to breathe with less difficulty by opening your nasal passages. Using these strips increases nasal air flow, because they force the nasal passages into an open position. Nasal strips contain no active ingredients making them safe to use nightly without the risk of addiction.
Eating a little honey before going to sleep can reduce snoring frequency. Honey is a proven to be effective at opening up airways more. This should help you breathe easier.
As mentioned in the introduction, people don’t usually talk about snoring. Take this advice to heart and use it to your advantage, as well as for those around you.
Eating a lot before going to bed will lead to restless sleep, and a greater chance for snoring. All of that food in your stomach will put pressure on your diaphragm. This, in turn, restricts your breathing passage way and increases your snoring. To help avoid this, eat dinner several hours before bedtime.