If your own snoring is starting to bug you and you’d like to recapture the sort of quiet, or the quality of your partner’s sleep, read the article below for some helpful tips.
Maintaining a healthy weight will help keep snoring at bay. Excess body weight is not always the culprit, but it can be difficult to breathe if your neck area has extra fat. If your snoring got worse when you packed on the pounds, you know what you have to do now.
Try sleeping in a different position. The average snorer snores when they are on their back because their throats slightly close, since gravity causes their head to go down and their throat to close up.
Sleeping Pills
Sleeping pills are known to cause snoring: stop snoring by avoiding sleeping pills if they have this effect on you. Sleeping pills cause all your muscles to relax, including muscles in your nose and throat. The ones that keep your nasal passages open will sag, making the passages narrower. This causes you to snore.
Taking sleeping pills can cause you to snore, so refrain from taking them. Sleeping pills cause your muscles. This can lead directly to a night filled with snoring.
One way to beat snoring is by making “fish faces”. This may sound odd, but it makes more sense once you learn that it makes your face and throat muscles stronger. Close the mouth and suck your cheeks in. Move your lips as if you are a fish. Perform these exercises a couple of times per day.
Here is an effective exercise you can use to make your snoring less severe: Push your tongue back and forth against the rear of your upper incisors. Using a repetitive motion, slide your tongue backwards, then bring it back up to your teeth for approximately three minutes. This tongue exercise will help strengthen your muscles so that your tongue does not fall backward so easily, and may help reduce snoring.
Make sure you are hydrated well to help prevent snoring. If you are dehydrated, the secretions in your nasal passages become thicker and stickier, which stuffs you up and can cause you to snore. 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 similar drugs are designed to create a feeling of relaxation. Pain killers do the same effect. You might like the relaxed feeling when you are still awake, but once asleep, you will snore.
You can decrease snoring by consuming smaller portions of food at night. Large meals close to bedtime will fill up your stomach. This pushes your diaphragm up, causing pressure and obstruction to your airways. Less airflow and a narrow throat are conditions that often promote snoring.
Congestion causes the nasal cavities to contract, which would block the air which will cause snoring.
Sleeping on your back makes it more likely that you’ll snore.On the other hand, sleeping on the stomach can cause stress to the neck. This is the reason why it’s good to sleep in is on your side.
Even if you never noticed you were lactose intolerant, dairy products can cause snoring. The reason for this is that when you consume dairy foodstuffs, phlegm is produced. This can block your airway not only in the throat, but also in the nose. Try substituting your daily glass of milk and replace it with tea, hopefully that will minimize any snoring problems you may have.
Some medications dry out your nasal membranes which makes them swell and impede the flow of air.
As you have seen, it is possible to get your snoring under control, even as you sleep. Try each of the techniques detailed here until you find what works for you and then enjoy your sleep for the rest of your life!
Allergies may very well be the cause of your snoring; if so, now is a good time to have them checked out. Allergies can lead to swollen nasal passages, which may cause you to breathe from your mouth. This leads to snoring very frequently. If your allergies aren’t that severe, use an OTC antihistamine. Otherwise, consult your doctor for further advice.