A number of the population has a problem with snoring. You may be the one who is snoring, or you might be the partner who can’t sleep. Snoring can also cause marriage if one spouse is required to sleep in a different bed. Whether it is you who snores or your partner, the advice in this article should help.
One way to cut down on snoring is to stay in a healthy weight range. Body weight may not always exacerbate snoring; however, if there is extra fat within the neck area, your airways could be constricted and this does lead to snoring. If you have noticed a correlation between weight gain and increased snoring, then losing the weight will be of use to you.
Try to sleep in different positions. Lying on the back causes most people to snore because the head is forced downwards by gravity, resulting in an obstruction of your airway.
Many snorers have tried sleeping in a more upright position using several pillows to open their airways and have been successful.This will help stop the nose from getting stuffed with mucus, it becomes easier to breathe. This can prevent you from snoring.
Making “fish faces” can help to eliminate snoring. It sounds funny, but making these faces will strengthen throat and facial muscles. All you need to do is close your mouth and suck your cheeks in as close together as you can. Open and close your lips as though you are a fish. Do this at least twice a day.
Body Weight
Keeping your body weight under control is an important factor in avoiding snoring.While body weight does not always play a role in snoring, excess fat in the neck can place more pressure on your airways, which can cause snoring. If are overweight and you snore, losing those extra pounds may help you.
If allergies or other conditions are causing congestion, you are more prone to snoring. Congested nasal passages don’t allow air to pass through easily, leading you to breathe through your mouth and snore. You can take decongestant medications prior to going to sleep, as this can give you some nice peaceful rest for the night.
Making “fish faces” is a great way to help eliminate snoring. While it sounds odd, practicing this facial expression can workout the muscles in your throat and face. Close your mouth and suck in the cheeks. Move your lips like a fish would. You want to do this a few times each day.
The use of illegal drugs can often lead to snoring worse. Marijuana and other similar drugs relax you.Pain killers do the street do the same thing. You may find this relaxation enjoyable, but once asleep, you will snore.
Ask your doctor if the medications you are taking can cause snoring. There are prescription medications that cause snoring. Medicines like antihistamines, pain killers, muscle relaxers, and sleeping pills tend to relax your muscles, and one consequence can be a restricted airway. Partially obstructed airways cause snoring.
Overweight individuals, especially those who carry excess fat in their necks, are more likely to experience snoring. The additional fat constricting the windpipes of overweight people compounds the situation. If you are currently overweight, think about shedding those extra pounds.
A firmer pillow may benefit you in your snoring. You will begin snoring because it is difficult for air cannot pass through the passages freely. A pillow that is firmer can help open up your airway open.
If you snore often, drinking alcohol may make it worse. Avoid sleeping pills, antihistamines and tranquilizers before bed. These drugs relax the muscles in your throat and constrict airways, resulting in increased snoring.
Avoid any type of moderate exercise within the hour prior to bedtime. Physical exercise can take your breath away when you sleep. This can narrow your air passages, which will lead to excess snoring during the course of the night.
Tennis Ball
Side sleeping is a great way to prevent snoring. Back-sleepers have a much higher risk of developing snoring problems. Then again, if you sleep on your stomach, it will cause you stress on your neck. Refraining from sleeping on your back and instead opting for your side will be more ideal for you.
The effectiveness of the simple “tennis ball cure” is substantiated by many people claim is quite effective. This reminds you to not sleep on your stomach or side. Once you are accustomed to resting on your side, take the tennis ball off.
If you do not take care of your allergies, they cause a swelling of your nasal passages and this keeps you from breathing through your nose. This is almost always leads to snoring.
The common tennis ball can be a great aid in reducing snoring. Before you get in bed, pin the tennis ball onto the back side of your pajamas. While sleeping, you’ll naturally be on your side so that you won’t feel this ball crushing your back. If you sleep on your side, you will notice a significant reduction in your snoring.
As noted above, snoring affects a great many people. Snoring is not only a problem for the snorer, it has a negative effect on everyone in the household who has to listen to it every night. Hopefully, the information you have learned today will help you in your search for ways to handle snoring, so you can finally have a peaceful night of sleep.