If you think you snore too much, or the quality of your partner’s sleep, read the article below for some helpful tips.
To prevent snoring, you should consider altering your sleeping position. Snoring is most common when lying in a supine position because gravity causes your head to fall back, which can narrow the air passages in your throat. You may find it easier to sleep on your side, because it reduces the pressure on your neck, as well as your likelihood of snoring.
Many snorers have tried sleeping in a more upright position using several pillows as props.This redirects drainage from the nose toward the lungs, rather than staying in your nasal passages.This will prevent you from snoring.
Singing can help you to overcome a snoring issue.Singing is a great way to exercise and strengthen the muscles in your throat over time. Playing the sax or trumpet can also build up the muscles in your throat muscles.
Avoid any use of illegal drugs. This is because these drugs could be the main reason that you snore. Marijuana and similar drugs relax you. Pain killers do the same thing to your body. Although the relaxing effects of legitimate and illicit drugs can make it easier for you to fall asleep, your sleep is more likely to be troubled by snoring.
Make sure your nose is clear and open so that snoring can be avoided. A nose that is clogged or constricted can cause you to snore. If you are battling a cold, humidifiers, a humidifier or a neti pot to unclog your nasal passages. Nasal strips are also a great option, allowing air to enter.
Exercise and physical activities can help you stop snoring at night.Exercise will build your respiratory track functioning well and it also keeps stress under control.
The exercise of sliding your tongue along the backside of your front top teeth may help reduce snoring. Slide your tongue back along your top teeth, and then bring it forward again. Continue this exercise for about three minutes. Working the muscles this way can help your airways remain open so that you are less likely to snore.
Don’t drink alcohol right before bed if you have problems with snoring.You must also avoid antihistamines, sleeping pills and antihistamines at night. These medications serve as muscle relaxants which can shrink your airway, resulting in increased snoring.
Sleeping on your back makes it much more likely that you will snore.On the contrary, sleeping on your stomach causes neck stress.This is why the perfect position for you to sleep on your side.
Check out any medications you are on for potential causes of your snoring. Some medications cause the nasal membranes to dry out, which causes swelling that constricts airflow. A sedative effect can occur when other medications are taken, and the throat muscles may become so relaxed that you will not be able to draw in enough air while sleeping.
Eating smaller evening meals can help to reduce snoring. Large meals close to bedtime will fill up the stomach.
Consider eating about a spoonful of honey before you go to bed. No one seems to know why honey is such an effective treatment, but many people attest to the fact that it does – and well!
If you snore, watch what you consume before bed. Many different substances can relax your throat muscles. This causes the muscles in your throat to collapse inwards and restrict the airflow through your breathing passages that cause you to snore. Drinking water is the best way to keep properly hydrated as you sleep.
Dairy Products
Dairy products may increase the culprit if you find out that you snore. If dairy products are being eaten close to the time that you go to bed, try to avoid doing so for a week to find out if it has a positive effect on your snoring. Dairy often produces mucus to build in the throat of some individuals. The restriction of these passages may cause snoring.You may still be able to include dairy altogether; just don’t eat it at night.
Using a “tennis ball cure” is a cure that many people have found effective. To do this, attach a tennis ball to your back by either sewing a back pocket or simply placing a tennis ball into a sock and attaching onto your back. The result is that it reminds you, even in your sleep, not to sleep on your back. After you become used to sleeping on your side, you can remove the tennis ball.
As you can see, there are many things you can do to help control your snoring, even if you are asleep. Try and implement some of the things you have learned in this article and test the various techniques to see if they can help your specific issues.