If your own snoring is starting to bug you and you’d like to recapture the sort of quiet, and you’re looking for ways to control it, read the article below for some helpful tips.
Changing sleeping positions can help 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 your side allows you to position your head and neck more comfortably, resulting in clearer breathing and less snoring.
Having a swollen throat can easily create a lot of snoring.
Making “fish faces” is a great way to help to eliminate snoring. While it may sound rather odd, making these faces helps make the muscles of the face and throat stronger. Close the mouth and suck your cheeks in. Move your lips as if you were a fish would. You should practice this type of movement a few times every day.
Keep your nasal passages open to prevent snoring. A nose that is clogged or constricted in another way can cause you to snore. Increase the humidity of the air entering your nose by using a humidifier or a steam shower to humidify the environment, or vapor rub to help your body, when your nose is plugged. You can also try nasal strips, which lift the nose open and allow more air to pass through.
Overweight people, especially those with extra neck fat, are more likely to experience snoring. The additional fat constricting the windpipes of fat people doesn’t help the problem. If you’re overweight, think about shedding those extra pounds.
You can reduce your snoring by quitting smoking. If quitting is not an option, then at least cut it off in the hours that precede sleep. Smoking causes the throat to swell and your air passage is minimized. Narrow airways create more snoring; therefore, your throat will not swell as often and snoring should be less of a problem for you.
If you want to stop snoring, upgrade to a pillow that is a bit firmer. Softer pillows can cause the muscles in your throat to relax and restrict your airways. If air is finding it tough to pass through, snoring will occur. A firmer pillow will help to keep your air passages fully open.
A great way to keep yourself from snoring is to go to a pharmacy and have the pharmacist recommend an over-the-counter anti-snoring remedy. There are of course remedies you can get via prescription, but if you can get an over-the-counter medicine to work, then you won’t have to pay as much. These medicines reduce swelling in the throat so more air flow through your nasal passages.
Dairy products can cause snoring, regardless of whether they are lactose intolerant. Instead of drinking warm milk at night, try a glass of tea to lessen your snoring.
Avoid taking anything before bed if you have a snoring problem. Things including alcohol and muscle relaxants could lead to the muscles being loose in your throat. If your throat muscles relax too much, they may collapse and block the flow of air. Water is a great way to maximize your level of hydration before you rest.
Consider eating about a tablespoon of honey before you go to bed. No one seems to know why honey is such an effective treatment, but the anecdotal evidence that it does work is strong.
Hopefully, this article has made you realize that even though it happens while you’re unconscious, you can still exercise some control over whether or not you snore. Take what you’ve learned in the article above and apply it to your daily life to reduce the effects of snoring.
One thing that might possibly treat your snoring issues is treatment with essential oils. Peppermint and eucalyptus are two essential oils that can help open up stuffy nasal passages. You will breathe easier and be less likely to begin snoring if you make use of them. Try them out when you get a little congested in the future.