If you are embarrassed that you may snore loudly while sleeping, this article is for you. You can learn how to alleviate your symptoms and help you rest better.
You might try changing your sleeping position in order to decrease the possibility of snoring. Sleeping on your back can force your head down and cause your throat to close up somewhat. Sleep on your side to relieve stress from your neck and to make sleeping easier; your tendency to snore will be reduced.
Having a swollen throat can cause a snoring situation.
Make sure that your nose is clear and open so that snoring can be avoided. A nose that is clogged or constricted in another way can be a cause you to snore. If you are suffering from a cold, use vapor rubs, a humidifier or a neti pot to unclog your nasal passages. Nasal strips are a good option, which open the air passage by lifting your nose open, are also an option.
Taking sleeping pills can actually increase the amount of snoring you do, so not taking them might actually help reduce the amount you snore. Sleeping pills cause your muscles to relax. Even the muscles keeping your air passages open will relax and sag, causing the airway to narrow. This will cause you to snore.
A firmer pillow may also help end your snoring.You may begin snoring because air cannot pass through as easily. A pillow that is firmer can help to open your airway open.
One good way to prevent snoring is to inquire at your pharmacist about any snoring remedies you can get over the counter. There are also some prescriptions that you can get from your doctor, but if you can get an over-the-counter medicine to work, it will usually be cheaper. These medicines reduce swelling in the throat so more air flow through your nasal passages.
If you snore, you may want to consider using nasal strips. These strips resemble a Band-Aid. However, they work very differently from bandages. Nasal strips are created with the intention of opening your nasal passageways while you sleep. Snoring is practically impossible as long as you are breathing through your nose, and nasal strips will help you do so.
Sleeping Pills
Don’t drink alcoholic beverages if you want to resolve snoring problems. Avoid sleeping pills, tranquilizers and other sleeping pills at bedtime.These things cause your muscles to relax, and will limit your ability to take in air, causing you to snore more.
Push your tongue along the back side of your top teeth in the front to strengthen your throat muscles. Move your tongue backwards, then bring it forward against your teeth. Repeat this exercise for about three minutes. Believe it or not, this will actually strengthen your muscles and open the airways that are crucial for reducing snoring.
Eating smaller dinner can help to reduce snoring. Large meals close to bedtime will fill the stomach up.
Try to avoid exercise within a hour prior going to bed. Engaging in any type of physical exertion can exacerbate your snoring problems. This can narrow your air passages, and then comes the snoring.
You will probably not be as likely to snore if you avoid sleeping on your back. If you find yourself sleeping on your back despite attempts not to, consider sewing an object onto the back side of your pajamas. This will cause you to be uncomfortable if you roll onto your back while sleeping, and you will quickly re-position.
After reading these tips, you hopefully won’t be as worried about snoring while you sleep. Just be aware that you have to consistently follow the methods that you have learned, and that things will improve only if you commit yourself to applying these steps.