Are you trying to find a way to stop that nightly snoring? A lot of people snore every now and then, but if your sleep is affected by it, it can start to affect your life.
Maintaining a healthy weight will help keep snoring at bay. Even though excess body weight isn’t always the cause of snoring, extra neck fat places pressure on your nasal passages, and can cause you to snore. If you have noticed a correlation between weight gain and increased snoring, then losing the weight will be of use to you.
Many snorers have tried sleeping in a more upright position using several pillows to open their airways and have been successful.This sleep position discourages mucus and other potential airway obstructions from congesting the sinuses, it becomes easier to breathe. This technique will help to prevent snoring.
Making “fish faces” is a great way to help eliminate snoring. While it sounds funny, practicing this facial expression can workout the muscles in your throat and face. Close the mouth and suck your cheeks in.Move your lips like you are a fish. You should practice this technique a few times per day.
Maximize water intake to limit snoring during the course of the night. When you are suffering from dehydration your nasal secretions become thicker and clog up your nose which leads to snoring. To cut back on snoring, you should drink as much water and caffeine-free drinks as possible every day–at least 10 full glasses.
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 steam showers, vapor rubs, neti pots or vapor rub to clear your nose. Nasal strips can also help you because they actually lift your nose open, allowing unimpeded breathing through the nose.
If you are snoring and you are pregnant, contact your physician immediately. Although lots of women who are pregnant snore during some time in their pregnancy because of the increased amount of pressure, it is important to make sure that your baby still has enough oxygen while you are snoring. See your doctor right away to make sure you can to rule out this life-threatening condition.
Avoid the use of illegal drugs. They can cause you to snore, let alone the other health hazards they create. Marijuana, for example, is a drug that relaxes the body. Street drugs and pain killers have same effect. These things might make you feel good during waking hours, but once you fall asleep, you’ll start snoring.
Sleeping Pills
Don’t drink alcohol right before bed if you have problems with snoring.You should also refrain from using sleeping pills, sleeping pills and antihistamines at night. These things cause your muscles to relax, and this will limit your air passages, which causes snoring.
Your doctor can give you information about any of your medications that could be causing snoring. Certain prescription medications can cause snoring. Medications that are intended to relax the muscles, such as sleeping pills, pain killers, antihistamines and muscle relaxants, loosen the throat muscles constricting the airway. This will contribute to your snoring at night.
Slide your tongue back and forth between your teeth and your throat, then bring your tongue against your top teeth; repeat these motions for 3 minutes.
Eating smaller dinner can help to reduce snoring. Large meals eaten before bed will fill the stomach.
Recent developments in snoring alternatives include nasal breathing strips. These strips resemble a Band-Aid. Yet, their use is quite different. They are designed to keep your nasal passages open. You will be better able to breath with your nose and it can greatly decrease your snoring.
Avoid exercising in the last hour before you go to bed. Physical exercise can take your breath when you lie down. Your air passages can become constricted, leading to more snoring throughout the night.
Even if you never noticed you were lactose intolerant, dairy products may be a common transgressor of snoring. Instead of drinking warm milk, try warm tea and see whether that helps to reduce snoring.
To help minimize your snoring, make sure you get good quality exercise. If you exercise, you’ll begin breathing more regularly. This can help prevent or reduce snoring. Exercise not only keeps your lungs and nasal passages in optimal condition, it also keeps your stress levels down. Lots of stress can affect your breathing issues and can increase the chance that you’ll snore.
It may sound comical, but a way to exercise your tongue is by moving it in and out of your mouth. Make sure you are hitting all four cardinal directions. This will tone your tongue muscles and diminish snoring issues.
Tennis Ball
One good way to prevent snoring is to inquire at your pharmacy about over-the-counter snoring remedies. Prescription treatments exist, too, but over-the-counter options are a good starting place, because they are less expensive. The medications will help symptoms like swelling, inflammation and other things that cause your nasal passages to narrow.
Many people are advocates of a tennis ball cure”. This reminds you should only sleep on your stomach or side. Once you’ve become accustomed to sleeping all night on your side, it is safe to get rid of the tennis ball.
There are a number of methods to stop snoring. Try the information offered here and you can get a better night’s sleep, improving your days. The value of a healthy night’s rest is simply too high to sacrifice any more of it to snoring.
Be careful about exercising too much right before bed. Exerting yourself in any manner near bedtime can lead to shortness of breath when it’s time to go to sleep. Constriction of the airways may lead to an increase in snoring while you sleep.