If you are embarrassed by the volume of snoring that you do while you sleep, then you want to read through this article. You can learn how to alleviate your symptoms and sleep peacefully.
Keep your BMI at it’s optimum level to reduce snoring. In some cases, the presence of excess fat around your neck can cause your throat to partly obstruct while you sleep and make you snore. If you are even a few pounds overweight, this may be the culprit.
Try to sleep in a different positions. 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.
Singing can help you to overcome a snoring issue. Singing is a great way to exercise and strengthen the muscles in your throat muscles. Playing the sax or reed instrument can also build your throat.
Keep your nasal passages open to prevent snoring. Having a nose that is clogged or constricted can contribute to snoring. If you catch a cold try and unclog your nose by using vapor rubs, humidifiers, or steam showers. You may want to consider using nasal strips as a means to opening up your nasal passageway, which allows you to breath easier.
There are prescription medications that have snoring as a side effect. Snoring is caused by restricted air passages.
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.
Illegal drugs should never be used. These drugs are not only bad for you health-wise, but they can be a cause of a snoring problem. Marijuana relaxes you, just like a sedative. In addition, drugs that are found on the street, such as pain killers, can have a similar effect. These things might make you feel good during waking hours, but once you fall asleep, you’ll start snoring.
Slide your tongue back and forth between your teeth and your throat, and then bring it up back against your teeth; do this for three minutes.
Some medications dry out your nasal membranes which makes them swell and impede the flow of air.
If you have a snoring problem, check with your doctor to see if any of your prescription medications might be exacerbating your condition. There are prescription medicines that have snoring as a side effect. There are many medications currently available that may relax the muscles in your throat and restrict airways. These medications include pain medicine, muscle relaxers, sleeping pills and antihistamines. This will contribute to your snoring at night.
Eating smaller dinner can help to reduce snoring. Large meals near bedtime can fill up the stomach up.
Avoid strenuous exercise an hour prior to bedtime. Engaging in any physical exertion can exacerbate your snoring problems. This will lead to constricted airways, and cause additional snoring.
Your medications may be to blame for your snoring. It is common for various drugs to dry out the membranes in nasal passages, which can in turn restrict the flow of air. Other medicines can have a sedative effect, that makes your throat muscles relax so much that you cannot get enough air when you sleep.
Tennis Ball
The tennis ball cure” is substantiated by many people. This reminds you should only sleep on your stomach or side. After you become used to sleeping on your side, you will not have to use the tennis ball any more.
Regularly exercise your tongue. Though it is uncommon to think of your tongue in this way, it can actually be exercised easily by thrusting it out of the mouth over and over again. While extended, keep your tongue rigid, and then proceed to point the tip of your tongue in different directions. Make sure you point your tongue in all four cardinal directions. The muscles in your tongue will become toned and you will be less likely to snore.
Allergies can lead to swollen nasal passages, you will have no choice but to inhale and exhale through your mouth. This will almost always leads to snoring.
Losing weight may help you reduce snoring. Excess weight builds up on all areas of the body, including on your neck. This will put pressure on the airway and it will cause snoring.
Ensuring that you always get adequate rest may help to reduce snoring. Besides getting enough sleep, it is important to maintain a daily sleep schedule. You need to go to bed at night at the same hour, and wake up at the same hour each day.
Dairy products may increase the possibility of your snoring problem. If you eat dairy products before 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 many people. The restriction of these passages may cause snoring. You do not avoid dairy products from your diet; just have them within a few hours of going to bed.
Hopefully, the information provided here will be enough for you to stop snoring for good. Remember to implement what you have learned and understand that if you commit to following this advice, you will be helping yourself.
If you suffer from snoring, blow your nose and use a simple saline spray in your nose before hitting the sack. This will help to clear your airways, and keep your throat and nose hydrated, allowing you to sleep soundly. Taking these two steps also makes it less likely that you will use your mouth to breathe.