This affects 25% of women and about 40% of men. The chance of snoring only increases with age. If you would like to find a way to stop or at least minimize your snoring, either of your own or of someone else’s, read this article for some helpful suggestions.
If you both smoke and snore, you may be able to address your snoring problem by stopping smoking. Smoking irritates tissues in your throat, which can cause them to become swollen. Snoring is often caused by swelling within the throat.
Keeping your weight under control can help to minimize snoring. Although excess weight does not directly correlate with snoring, excess neck fat does put more pressure on airways, which causes snoring. If you have gained weight and noticed that you are snoring a lot more, then it stands to reason that losing that weight will eliminate the problem.
One strange way to reduce snoring is by making “fish faces”. This sounds very odd when you first hear it, but this is a type of exercise that can give strength to the muscles that can cause snoring if they are weak. Close the mouth and suck your cheeks in.Move your lips and mouth like a fish. You want to do this fish-mouth exercise off and on throughout the day.
If you suffer from congestion due to allergies or other issues, you are much more likely to snore while sleeping. Congestion in your airways and nasal passages inhibits airflow and makes it difficult to breathe while sleeping. There are many types of medicines that you can take to de-congest your body for a peaceful sleep.
If you are snoring while pregnant, talk to your doctor about it.While it is very common for pregnant women to snore during their pregnancies, you should ensure that it does not prevent oxygen from reaching your child. See a doctor as soon as you do not have a life-threatening problem.
Make sure to keep well-hydrated in order to prevent snoring also. If you are dehydrated, your nasal passages will secrete thicker mucus, which stuffs you up and can cause you to snore. Try to consume about 10 cups of water every single day, water or any other non caffeinated and non alcoholic drinks each day as this can reduce the effects of your snoring.
Nasal strips can be an excellent way to treat your snoring. These strips resemble a Band-Aid. However, they work very differently from bandages. These strips open your nasal airways automatically. This facilitates breathing through your nose, and when you do that, you won’t snore.
A firmer pillow may also help to reduce snoring. You are going to begin to snore because air cannot get through the passages freely. A firm pillow that is firmer can help with keeping your airway open.
Eating a smaller dinner can reduce snoring. Large meals that are eaten near bedtime will fill the stomach.
If you smoke, quitting can diminish your snoring. If you decide not to quit, at least avoid smoking for a couple hours before bed. Smoking irritates the tissue in your throat, causing it to swell and restrict your airways. Narrow airways create more snoring; therefore, by eliminating smoking you will not snore.
Even if you never noticed you were lactose intolerant, dairy products may be a common transgressor of snoring. Instead of drinking warm milk at night, try a nice cup of tea as an alternative and see if that can relieve the snoring issues at all.
Though it is uncommon to think of your tongue in this way, sticking your tongue in and out several times is actually valuable as it exercises several of the muscles in your mouth and throat. Make sure you point your tongue in all four points on the compass during the exercise. This will tone your tongue muscles and decrease the chances of you snoring issues.
Your medications may be to blame for your snoring. As a side effect, certain medications dry out the sinuses and nasal membranes, shrinking the airways and reducing airflow. Other medicines can act like a sedative, causing your throat muscles to relax to the point where you cannot get adequate air when you are sleeping.
Losing some weight can help lessen or eliminate your snoring. Excess weight builds up on all areas of the body, including on your neck. This results in partial obstruction and it will cause snoring.
Getting adequate sleep can reduce the amount of snoring you do throughout the night. However, it’s more than how long you sleep, but also maintaining a consistent and timely sleep schedule every day.
An exercise routine for your tongue can help solve your snoring. Stick your tongue out and pull it back in to exercise it. This may sound silly, but it actually strengthens your tongue muscles. Rigidly hold your tongue as you extend it one direction then move it to another. Target all four compass points during this exercise. Your tongue muscles will become stronger, which reduces the chance that you will snore.
Certain kinds of exercise can help you stop snoring.
You should avoid alcohol and sleeping pills when you want to prevent snoring since they will both weaken your nervous system and also relax the throat muscles, which causes you to snore.
Eating too much dairy can cause snoring problems. If you eat dairy products before going to bed, discontinue doing so for seven days and observe the results. Some people are prone to mucus buildup caused by dairy products. This buildup can cause snoring. Enjoy dairy early in the day to avoid ruining your sleep.
Snoring not only affects your sleep habits, but those of your partner as well. Snoring may also be a symptom of a serious medical condition. If you or your sleep partner is being affected by your snoring, it’s time to learn as much as possible about your affliction. Apply what you’ve learned from this article to finally enjoy a quiet, peaceful night of sleep.