Snoring is something that a lot of people do, but people who snore don’t think that the problem is at all fixable. If you want to learn how to reduce the amount of snoring you do during sleep, read on and discover some helpful tips in the article below.
You might try changing your sleeping position in order to decrease the possibility of snoring. Lying on the back causes most people to snore because the head is forced downwards by gravity, and the throat closes up slightly. Roll onto your side to make sleeping easier and less stressful on your neck, and you will be less likely to snore.
Many people find significant relief from snoring by sleeping while propped up at an angle on multiple pillows as props. This allows nasal drainage to flow into the lungs, and will allow your nose to stay clear. This will prevent snoring.
You can reduce snoring by making funny faces–specifically faces that resemble a fish breathing while he swims.While it may sound rather odd, making these faces helps make the muscles of the face and throat stronger. Close the mouth and suck your cheeks in.Move your lips as if you were a fish would.You should practice this technique a few times per day.
Ironically, sleeping pills can cause you to snore, while not taking them will reduce your tendency to snore. Sleeping pills cause all of the muscles in your body to relax. Even the muscles keeping your air passages open will relax and sag, causing the airway to narrow. The result is the snoring sound as the air moves through these restricted air ways.
Keep your nasal passages open if you want snoring to stop. A nose that is clogged or constricted can cause you to snore. If you are battling a cold, try using a vapor rub, humidifier or a neti pot to clear the blockage in your nose. Nasal strips can also help you because they actually lift your nose open, allowing unimpeded breathing through the nose.
Pregnant women, immediately, if they start snoring. While snoring is a common side effect of pregnancy due to excess pressure on the body, you need to be sure that your snoring issue does not deprive your baby of oxygen. See your doctor right away to make sure you do not have a life-threatening problem.
Keep your head in an elevated position while sleeping to help lessen your snoring. Use a thick, supportive pillow. If one pillow isn’t enough, use two! By holding your head up at an angle, the air flow will open up, which will keep you from snoring as much.
Keep hydrated to reduce the likelihood of 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 cups of juice, to reduce your chances of snoring at night.
The use of illicit depressants can often lead to snoring worse.Marijuana and other similar drugs relax you.Pain killers bought on the same effect. You may find this relaxation enjoyable, but once asleep, you will snore.
If snoring is bothering you, discuss over-the-counter snoring remedies with your pharmacist. They know about all of them, from sprays to strips, and will be able to find you an affordable alternative to prescriptions. These medications reduce swelling in the throat so more air can get in.
There are many prescription medicines that cause snoring. Snoring is caused by restricted air passages.
Nasal strips offer an excellent way to treat your snoring. These strips look much like a Band Aid. These strips open your nasal passages. This will make it easier for you to breath from the nose, and when that happens, you won’t snore.
A humidifier can help in your battle against snoring. Humidifiers increase the amount of moisture in the air. When you inhale the vapor, it moisturizes your airways, including the throat and nasal passages. This can help to reduce snoring.
Exercise and physical activities can help you stop snoring problems. Exercise will maintain your respiratory system and help you to relieve stress.
Sleeping Pills
Exercising your throat muscles can help stop snoring. There are throat exercises that you can do for 15-30 minutes per day that will strengthen the muscles that cause you to snore in the first place. Try making exaggerated vowel sounds with a curled tongue, this can help to strengthen respiratory muscles, often leading to reduced instances of snoring.
Don’t drink alcoholic beverages if you want to resolve snoring problems. Avoid sleeping pills, tranquilizers and other sleeping pills at bedtime. The reason this happens is because these tend to relax your muscles, which will directly affect your air passage, and therefore increasing snoring.
Eating a smaller evening meals can help to reduce snoring. A large meal eaten near bedtime fills up the stomach to fill up.
Stay away from sleeping pills and alcohol to prevent snoring, as they can both relax the muscles in your throat, which can cause snoring. These drugs can cause sleep apnea as well, resulting in vulnerability to cardiovascular disease. So, it is wise to avoid both of these substances.
Avoid exercising during the last hour preceding your bedtime. Physical exertion can take your breath away when you lie down. This can lead to airways which are constricted, leading to the progression of snoring.
If you want to cease snoring, sleep in a different position. Sleeping on one’s back will often result in a major cause of snoring. By sleeping while on your side, you can stop this from occurring and get a good and restful sleep.
Properly treating allergies will help to eliminate snoring. Allergies can cause nostrils to be clogged and produce respiratory problems. Allergy sufferers will then breathe through the mouth, which in concert with other issues, will lead to snoring. Keep a humidifier in your bedroom, and take an antihistamine to control your allergies.
You can reduce snoring using a simple tennis ball. Pin this ball to your night clothes before bed. Snoring can be reduced significantly by sleeping only on your snoring a lot.
Tennis Ball
If the room that you sleep in is dry, hot or both, you can be increasing the chances that you will snore. Nasal passages that become dry will clog and increase snoring. Try sleeping with an open window, or have a humidifier on so that the air will stay moist, and your nasal passages will too.
Many people are advocates of a cure aptly named “tennis ball solution.” This provides a physical reminder that you to not sleep on your stomach or side. Once you are used to sleeping in this position, the tennis ball can be removed.
You can adopt an active approach toward snoring and take action to change this. Apply the advice that has been given to you, and see what changes you can make.
If you tend to snore often, this could be a sign of sleep apnea, which is a very serious sleeping condition. If you notice that you are always tired, wake up abruptly while gasping for air, or stop breathing in your sleep, see a doctor immediately. Sleep apnea can cause a huge number of serious problems that can impact your quality of life, including vascular disease.