Learning how to reduce your snoring may be difficult since nobody likes discussing it.If you want to alleviate your snoring, read the article below.
To keep yourself from snoring, try changing your sleeping position. Snoring is most common when lying in a supine position because gravity causes your head to fall back, which can narrow the air passages in your throat. If you sleep on your side, it will be easier to breathe; this also places less strain on the muscles of your neck.
One of the major causes of snoring is an inflamed throat.
Keeping your weight under control can help to minimize snoring. Although excess weight does not directly correlate with snoring, excess neck fat does put more pressure on airways, which causes snoring. If your snoring worsens as you gain some weight, losing the extra pounds and maintaining your weight should help to eliminate your snoring.
If you suffer from snoring and you smoke, consider quitting smoking. Smoking causes the throat tissues to become irritated, and this can lead to a swelling of your throat. Snoring is often caused by swelling within the throat.
Sleeping Pills
Taking sleeping pills can cause you to snore, so refrain from taking them. One major effect that sleeping pills work is to relax the muscles throughout your body. This constriction of your airways can lead to snoring.
To prevent snoring, make sure your nasal passages are open. The cause of your snoring may be due to a stuffed up nasal passageway. If you catch a cold try and unclog your nose by using vapor rubs, humidifiers, or steam showers. Nasal strips will also work; they keep the nose open to let more air pass through it.
Making goofy “fish faces” is a great way to help to eliminate snoring. While it sounds odd, making these faces helps make the muscles of the face and throat stronger. Close the mouth and suck your cheeks in. Move the lips as if you were a fish. You should practice this a couple of times every day.
Make sure to keep well-hydrated in order to prevent snoring also. If you’re dehydrated, your nasal passages will secrete thicker mucus, which can clog the airways and cause snoring. Try to drink at least ten cups of juice, to prevent yourself from snoring.
Do your best to sleep on your side if you experience snoring while you sleep. If you sleep on your back, the chance of you snoring is greater. Furthermore, if you sleep on your stomach, you are more prone to neck stress. Side-sleeping is just right; your airways stay open, and your body isn’t strained.
The use of illicit depressants can make your snoring worse. Marijuana and other similar drugs relax you.Pain medications also have the same thing.You may find this relaxation enjoyable, but once asleep, you will snore.
A thicker pillow is good a choice to give your head some support. Using multiple pillows is also a possibility. By elevating your head, the air flow will open up, which helps to cut down on snoring.
Whatever you ingest before bed, can affect your snoring. Sedatives, muscle relaxants, and alcohol will all have an extreme loosening effect on your throat muscles. This causes them to collapse inward, thereby obstructing your air passageway, which ultimately results in snoring. If you must be hydrated before falling asleep, stick with water as the safest choice.
The tips included in this article were meant to help you feel a little better about your ability to manage your snoring. Make sure to put these ideas to work for you, and look for a decrease in your snoring.