A number of the population has a problem with snoring. You might be the snorer, or you may be the person who must try to sleep with someone who snores. Snoring can have a negative affect marriages. Whether you are a snorer or are someone who has to live with one, the following information in this article may be of help to you.
Ironically, sleeping pills can cause you to snore, while not taking them will reduce your tendency to snore. Sleeping pills work, in part, by causing relaxation of all of your muscles. Muscles that hold your nasal airways open will relax, causing them to slacken. This will cause you to snore in your sleep.
Try to sleep in a different positions. Lying on your back could cause your head to tilt too far back or forward, and the throat closes up slightly.
Making “fish faces” may help to 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. Do this exercise several times per day.
A firm pillow may help end your snoring. Pillows that don’t effectively support your head can cause a position that causes the throat to relax and the air passages to become narrower. You snore because your airways are somewhat obstructed. Switch to a firm pillow, and your passageways will stay open.
A thicker pillow is good a choice to give your head. Using multiple pillows may also a possibility. This puts your head in a more upright position, which keeps air flowing through your nasal passages and reduces snoring.
When you are congested, your nasal passages will become constricted, this may result in air being blocked and you end up snoring.
Drinking alcohol will make snoring worse, so quit now. Also, it is important not to take antihistamines, sleeping pills or tranquilizers prior to falling asleep. These products cause muscles in your body to relax, so this constricts your airway and can cause you to snore more.
Nasal Strips
Nasal strips can help alleviate snoring. These nasal strips often resemble bandage strips. These strips are specifically designed to open the nasal passages. This will make breathing from your nose easier, and that makes it less likely that you will snore.
If you have snoring issues, look at your medications to see if they might be causing it. Some medications dry nasal membranes which makes them swell and impede the flow of air. 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.
A firmer pillow may help end your snoring. You may begin to snore because it is difficult for air cannot pass through the passages freely. A firm pillow that is firmer can help with keeping your airways.
You can cut back on the amount of snoring by giving up smoking. If you find it difficult to give up smoking, then do not smoke for several hours before you sleep. Smoking increases throat swelling and the air passage is minimized. Narrow airways create more snoring; therefore, your throat will not swell as often and snoring should be less of a problem for you.
You can encourage bilateral sleeping positions throughout the night with this simple trick. Simply pin or tie a tennis ball onto your pajamas, at the site of the small of your back, before bed. When you sleep, you probably will turn over and feel the ball up against your back. By sleeping on one of your sides, you can drastically decrease snoring.
Don’t drink alcoholic beverages if you want to resolve snoring problems. Avoid antihistamines, antihistamines and tranquilizers before bed.These products work to relax your muscles, resulting in increased snoring.
Slide your tongue backwards, repeating the exercise until 3 minutes have elapsed.
Consult a physician to inquire about the benefits of mandibular advancement appliances. They are placed in the mouth, fitting snugly up to the top and bottom teeth. The appliance positions your jaw slightly forward, which can help you stop snoring.
Avoid exercising during the hour preceding your bedtime. Physical exertion can take your breath away when you sleep. This causes airways to tense and constrict, which will lead to excess snoring during the course of the night.
If you are a snorer, then be careful about what you consume immediately before you go to bed. Water is always the best choice for hydrating yourself before bed.
To stop snoring, try to sleep on your side. Snoring can make anyone sleeping next to you go insane. Although the reasons aren’t entirely clear, left side sleeping seems to be better than sleeping on your right side or your back. This hasn’t been definitively proven. However, many people have discovered that this position causes the airways to become more open, limiting snoring problems.
Consider eating a spoonful of honey prior to bedtime. No one really knows why it mitigates snoring, but many people attest to the fact that it does – and well!
As stated, snoring is something that touches many people’s lives. It not only makes it hard for the snorer to sleep, but can keep everyone else in the house awake as well. The advice you have read here can help you solve your snoring problem and bring back your nights of peace and quiet.
Treat your allergies to help eliminate snoring. Those with allergies may have clogged nostrils that lead to respiratory problems. Not to mention allergy sufferers will breathe through their mouths, which combined with other conditions, will cause snoring. Try using a humidifier, and taking antihistamines, to control your allergies.