Everyone needs to sleep about seven or eight hours a night to be alert the next day and to maintain good health. That can be difficult to achieve if you or a loved one snores. Here are some ideas to help handle that problem.
One way to eliminate snoring is to make “fish faces”. Making these faces provides exercise for the muscles in your face and your throat. Simply suck in your cheeks with your mouth closed. Make movements with your lips, like you’re a fish. Perform these exercises a few times each day.
Having a swollen throat can cause a snoring situation.
Throat Muscles
People who are overweight, especially those who have extra fat in the neck area, will be more prone to snoring. Those who are overweight have excessive fatty tissue that surrounds their windpipes, which doesn’t help. If you’re overweight, consider losing weight. In addition to looking and feeling more active, you will sleep snore-free as well.
Singing can help you to overcome a snoring issue. Singing will build up the muscles in your throat muscles.Playing a wind or trumpet can also build your throat muscles.
You can reduce your snoring you do by quitting smoking. If you just can’t give up that habit, then at least cut it off in the hours that precede sleep. Smoking increases throat to swell and the 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 smoke, quitting can diminish your snoring. Another possible solution is to cease smoking each night, several hours before you go to bed. Smoking causes the throat to swell and the air passages to tighten. Once this occurs your snoring will get worse, so avoid cigarettes after dinner, if possible.
One good way to prevent snoring is to talk to your pharmacy about over-the-counter snoring remedies you can get over the counter. There are also some prescriptions that you can get from your doctor, but if an over-the- counter medication works for you, it will usually be cheaper. These medicines reduce swelling in the throat so more air can get in.
Don’t drink alcoholic beverages if you want to resolve snoring problems. You should also refrain from using sleeping pills, tranquilizers and sleeping pills prior to bedtime. These substances all work by relaxing your muscles, so this constricts your airway and can cause you to snore more.
Some doctors believe that building up the muscles in your upper throat can end snoring problems. One physician suggests that because singing builds muscles implicated in snoring, the act of singing will reduce snoring over time. These stronger muscles will keep your airway open, stopping your snoring and allowing you a good night’s sleep.
Even though you may not be lactose intolerant, dairy products can cause snoring. If you currently enjoy a glass of warm milk before bed, try hot mint or cinnamon tea, instead! That will help you relax and open your airways!
This may seem funny, but sticking your tongue in and out functions as a form of exercise for it.Make certain you are hitting all four points of the compass during the exercise. This will strengthen your tongue muscles and diminish snoring during the night.
If you have a tendency to snore, your medications may be to blame. Some medications will dry out your nasal membranes, swelling your nasal passages and restricting your airflow. On the other hand, some medications are sedating, which can cause too much relaxation of the muscles of the throat that you can’t get enough air during sleep.
Snoring might very well seem like an uncontrollable, insurmountable problem. But, this is not reality. There are a lot of methods you should try to get rid of your snoring. Apply the tips above, as at least a few solutions should work well for you.