If you snore more than you’d like, or the quality of your partner’s sleep, this article can help.
If you want to contain your snoring, you need to keep an eye on your body weight. While body weight does not always play a role in snoring, excess fat in the neck can place more pressure on your airways, which contributes to snoring. If your snoring worsens as you gain some weight, dropping this weight will likely assist you.
One of the major causes of snoring is an inflamed throat.
One way to reduce snoring is to pucker up and make “fish faces”. While it sounds odd, making these faces helps make the muscles of the face and throat stronger. Close the mouth and suck your cheeks in.Move the lips as if you were a fish. You should practice this technique a couple of times each day.
Raise your head with pillows to soften your snoring. A thicker pillow will do a better job of supporting your head. You can also try to use more than one pillow. Keeping your head upright will increase the amount of airflow into your lungs, and help to reduce snoring.
Make sure that your nose is clear and open to help prevent snoring. A nose that is clogged or constricted can cause of snoring. Use humidifiers, steam showers, neti pots or vapor rub to clear your nose. Nasal strips may also be tried, as they open up the nasal passages, increasing the amount of air you breathe through your nose.
Some medications will cause of your snoring as a side effect. Snoring is often caused by restricted airways.
If you are suffering from allergies, you may be congested, which can cause you to snore at night. Congestion constricts your nasal passage and airway, leading to air blockage and snoring. One relatively simple way to get rid of this is to have a decongestant at the ready. Taking one when things get bad can really help you sleep better.
People who carry excess weight, especially in their neck area, will be more prone to snoring. The excess fatty tissue surrounding the nasal passages of overweight people compounds the problem. If you are above your ideal weight, make that a priority.
Exercise will help you to cut down on snoring problems. Exercise can be great for keeping your respiratory system and cut down on your stress.
Cutting down on your smoking is a great way to minimize your snoring. If quitting doesn’t work, ensure that you don’t smoke within two hours of your bedtime. Smoking reduces the amount of space available in your airway by making your throat swell. Narrow airways create more snoring; therefore, by eliminating smoking you will not snore.
For three minutes, slide your tongue toward the back of your mouth and then back up to your teeth again.
Losing a few pounds can help to reduce your snoring. This causes the airways to collapse as you sleep. Even just losing a little weight loss can improve your sleep and decrease snoring.
Adequately monitor how much exercise you are doing each hour and try to push in a much smaller amount before going to bed. Physical exertion can shorten your breath when you sleep. Constriction of the airways may lead to an increase in snoring while you sleep.
Eating small meals in the early evening can help to reduce snoring. A big meal eaten near bedtime causes the stomach.
Lactose Intolerance
Treat your allergies to help stop snoring. Allergies cause nasal swelling, preventing sufferers from breathing through their nose. This kind of breathing is a big contributor to snoring. One option to treat your allergies is non-prescription medicines, and the other is to ask your doctor.
Dairy products can cause more health problems than just lactose intolerance, whether or not you have lactose intolerance. If you usually have warm milk at bedtime, try replacing the milk with tea, instead! That will help you relax and open your airways!
Allergies that aren’t adequately treated can make the nasal passages swell, leading to mouth breathing and a narrowed airway. Snoring is almost certainly going to be the most common result.
It is possible to cure snoring through certain types of exercise. Various types of throat exercises, when done for about 20 minutes a day, can help to prevent your throat muscles from becoming too relaxed. These exercises have you say vowel sounds, along with curling your tongue. This helps strengthen the upper respiratory system, along with weakening those muscles that lead to snoring.
There may be an old wive’s tale that could help to solve snoring.
Blow your nose and use saline nasal spray prior to going to bed.
If you snore, a solution might be as easy as going to a dentist. The dentist can give you a mouth-guard that is constructed by using a mold. When you wear the mouth guard at night, it will cause your lower jaw to come forward and prevent your throat tissues from collapsing while you sleep, thus eliminating snoring.
If your partner disturbs you with their snoring, try going to bed earlier than they do so that you have a chance of sleeping through their night-time noises. If you are one of those light-sleepers, you may not be able to make this work, though it is always worth a try!
Snoring can cause issues between you and connection with a significant other. Snoring can cause a strain on your partner and end up with you sleeping partners.
Snoring is often the result of open mouth breathing which produces the throat and mouth sounds that are so unpleasant. Breathing with your nose can let the air bypass your throat. You may be able to prevent breathing through your mouth by using devices, such as mouth sealants or straps that gently hold the mouth closed while you sleep. Talk to your pharmacist about these types of treatment aids.
Your snoring IS under your control! Just apply what you learned here, and stay dedicated to using the information so you can cut down on your snoring while you sleep.