Learning how to get rid of snoring while you are sleeping can be hard because people do not discuss it.If you wish to stop snoring, this article will help.
Something many people who suffer from severe snoring try, is sleeping while in an almost sitting up position, using pillows to prop yourself. This can allow nasal drainage to go into your lungs, rather than staying in your nasal passages. This will prevent most snoring.
Making goofy “fish faces” may help stop snoring. This may sound odd, but it makes more sense once you learn that it makes your face and throat muscles stronger. Close the mouth and suck your cheeks in.Move the lips like a fish would. You want to do this a couple of times every day.
Nasal Passages
Consult your doctor regarding any prescriptions you may be taking that could be making you snore. If you notice snoring begins or increases after beginning prescription medications, talk with your doctor. Pain killers, antihistamines, sleeping pills and muscle relaxers usually relax your muscles, causing a restricted airway. When your airways are restricted, snoring can occur.
Make sure your nasal passages remain open so that snoring can be avoided. A nose that is clogged or constricted in another way can cause of snoring.If you are suffering from a cold, try using a vapor rub, a humidifier or a neti pot to unclog your nasal passages. Nasal strips are a good option, as they help to lift open the nose, are also an option.
Keep hydrated to reduce the likelihood of snoring. If you aren’t drinking enough water, your nasal passages will secrete thicker mucus, which can clog the airways and cause snoring. Try to consume about 10 cups of water every single day, and keep snoring at bay.
Alcohol should be avoided to help alleviate snoring. You will also want to avoid any kind of tranquilizer or antihistamine before you sleep. Because these substances relax the muscles and tissues of the air passages, your breathing can be impaired and you may begin to snore.
A thicker pillow is good a better job of supporting your head some support. Using two or more pillows may also work. By elevating your head, the air flow will open up, which will keep you from snoring as much.
Exercise will help you to cut down on snoring problems. Exercise will maintain your respiratory track functioning well and cut down on your stress.
Singing aloud is a technique for reducing snoring. One doctor has suggested that singing can help reduce snoring, because singing builds muscle in the throat and soft palate. Improved muscle tone can keep your airways open while you sleep, and snoring will no longer bother you.
A firm pillow may benefit you in your snoring. You will begin to snore because it is difficult for air to get through. A firmer pillow can keep your passageways clear.
A great way to keep yourself from snoring is to go to a pharmacy and have the pharmacist for an OTC remedy designed to address snoring. Prescription medicines exist, but if over-the-counter versions work, so you should go the OTC route first. These medicines reduce swelling in the throat so more air flow through your nasal passages.
Using a “tennis ball cure” is a cure that many people have found effective. This technique necessitates attaching a tennis ball to the back of your pajamas, either by sewing a pouch for the ball onto your shirt or by pinning a sock with a ball in it to your night shirt. This serves as a reminder to stay on your side and off your back. After you become used to sleeping on your side, you can remove the tennis ball.
You should feel more confident about your ability to defeat your snoring problem now that you’ve read this article. Remember these tips, and apply them before going to bed for a good night of sleep.