If you are troubled by snoring, you can get back to sleeping soundly if you take the right steps to deal with the issue.
To stop yourself from snoring, you may want to change positions when sleeping. The force of gravity on your head and neck in a supine position can cause your airway to collapse. Sleeping on your side will lessen the weight on your neck and make snoring more unlikely.
Having a swollen throat can cause a snoring situation.
One way to eliminate snoring is to pucker up and make “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 and mouth like a fish. Perform these exercises a couple of times per day.
Some people find effective relief from their snoring problems by propping themselves up in bed, practically seated upright, using several pillows. This keeps any nasal drainage from gathering in the passages in the nose, and instead allows them to flow down into the lungs. You may find that it helps alleviate or reduce your snoring.
Keep your body hydrated to avoid snoring.If you’re dehydrated, the secretions in your nasal passages become thicker and stickier, which can clog the airways and cause snoring. Try to drink at least ten glasses of water a day to stay well hydrated, water or any other non caffeinated and non alcoholic drinks each day as this can reduce the effects of your snoring.
A thicker pillow is good a choice to give your head. Using multiple pillows is 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.
If you exercise, it could solve your snoring problem. Your breathing pattern is made regular with exercise and this can help prevent snoring at night. Exercise will maintain your respiratory fitness and cut down on your stress. Breathing patterns can be affected when you are under high amounts of stress, and this could increase the possibility of snoring.
People who are overweight, especially in their neck area, will be more prone to snoring. The additional fat constricting the windpipes of fat people doesn’t help the situation. If you’re currently overweight, think about shedding a few pounds.
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. Try sliding your tongue back and bringing it up against the front teeth for a duration of three minutes. This will help to work the muscles in your jaw and throat, and can reduce snoring.
If you are a snorer, then be mindful of what you eat and drink before bed. Water is the safest bet if you need to have something to drink before bed.
Dairy products make many people snore, including snoring. If you currently enjoy a glass of warm milk before bed, try hot mint or cinnamon tea, instead! That will help you relax and open your airways!
If you have snoring issues, look at your medications to see if they might be causing it. Some medications cause the nasal membranes to dry out, which causes swelling that constricts airflow. On the other hand, some medications are sedating, which can cause too much relaxation of the muscles of the throat that you can’t get enough air during sleep.
You probably have people who care about you very much, so treating yourself properly is not only important for you, but it’s also important for them. Learning to control your snoring can make you healthy in other ways, and it’s worth every effort made to treat it. Best of luck!