If you are embarrassed and concerned about snoring too loudly while you are sleeping, this article is for you. You can learn tons of information that may reduce your snoring and sleep peacefully.
A change in your sleeping position of choice may help you stop snoring. Gravity is the main cause of snoring when laying on your back. Gravity pulls on the muscles at the front of the throat causing airways to narrow. Sleeping on the side is easier, less straining on the neck, and it reduces snoring.
Making “fish faces” may help reduce 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 the lips as if you were a fish. Perform these exercises a couple of times per day.
There are prescription medications that have snoring as a side effect.Snoring is caused by restricted air passages.
You are more likely to snore if you are overweight. Body weight doesn’t always affect snoring, but any excess fat around the neck can add pressure to airways and lead to snoring. If you begin to snore more often or more severely after gaining some weight, you have one more reason to work off those excess pounds.
Overweight people, including those with excess neck fat, will most likely snore more. The additional fat constricting the windpipes of fat people compounds the situation. If you’re overweight, make that a priority.
You can diminish your snoring by giving up smoking. If you are unable to stop smoking, at least avoid smoking for a couple hours before bed. Smoking causes the throat to swell and your air passages to get much narrower. Narrow airways create more snoring; therefore, your throat will not swell as often and snoring should be less of a problem for you.
Avoid illegal drugs at all costs. Illegal drugs can contribute significantly to your snoring issues. Drugs, such as marijuana, are similar to those drugs that relax you. Pain killers, bought illegally on the street, will also have the same effect. Although relaxation feels marvelous while you are awake, once you fall asleep, you’ll start snoring.
Slide your tongue back and forth between your teeth and your throat, and then bring it up back against your teeth; do this for three minutes.
Eating a smaller dinner can reduce snoring. Large meals that are eaten near bedtime will fill up the stomach.
Quitting smoking can have a huge impact on your snoring. If you absolutely can’t quit, then stop smoking for a few hours before bedtime. Smoking causes your throat to swell, leading to a restricted airway. Narrow airways encourage snoring; if you can quit smoking, your throat will not swell as often and snoring should be less of a problem for you.
Avoid exercising during the hour before bedtime. Physical exertion can take your breath away when you lie down. This will narrow your air passages, which will lead to excess snoring during the course of the night.
Use a humidifier every night to improve the air in your room each night. Humidifiers put out a consistent stream of warm moist vapor. One benefit this could bring is the reduction in snoring.
Try doing a throat exercise that involves sliding the tongue against the back of the top front teeth to reduce snoring. Using a repetitive motion, slide your tongue backwards, then bring it back up to your teeth for approximately three minutes. Working these muscles out can help open your airways and reduce your snoring risk.
Though it is uncommon to think of your tongue in this way, sticking your tongue in and out several times is actually valuable as it exercises several of the muscles in your mouth and throat. Make sure to hit all four points on the compass during the exercise.This will strengthen your tongue muscles and decrease the chances of you snoring during the night.
Tennis Ball
If you suffer from snoring and are overweight, you should use consider losing some weight. If you have extra fat, especially around your neck, this will put an increased amount of pressure directly on your airways. This causes the airways to collapse slightly while you sleep. Your snoring may be improved if you lose even a couple of pounds.
The unusual “tennis ball cure” is something many supposedly former snorers swear by. 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 exercises that can reduce the intensity of your snoring.
Your medications may be to blame for your snoring. Certain medications dry out the nasal membranes, which can make them swell and reduce how much air can pass through them. A sedative effect can occur when other medications are taken, and the throat muscles may become so relaxed that you will not be able to draw in enough air while sleeping.
Nasal Dilators
Consider whether or not internal nasal dilators might help you snore less. While few people snore through their noses, it’s an issue for some. Nasal dilators are made to fit your nasal passages to assist them open. This can alleviate the snoring for those people that suffer from this particular condition.
Prior to retiring for the night, have a couple of spoonfuls of honey. No one knows why it works, but many people attest to the fact that it does – and well! Honey has been known to cure people for various different reasons in different areas.
Ask your doctor about mandibular advancement appliances fitted to you would be appropriate.This device fits in the mouth up against you upper and lower teeth. The appliance positions your jaw a little bit more forward than usual to minimize snoring.
Breathing with your nose can let the air never passes through your throat. Your local pharmacist should be able to assist you in finding the right tools to use.
Many times just changing the position that you sleep in can eliminate snoring. Snoring is quite common among the back sleepers. What happens is, your tissue and muscles in your throat fall because they’re relaxed. Sleep on your side to prevent this, and have a peaceful night’s sleep.
With all that you learned from this article, you’re hopefully feeling a bit more confident about getting some sleep and not annoying anyone. Remember, you have to apply the information you learned, and remember that the techniques will only work well if you remain committed to applying the tips to your life.