If your snoring is affecting the quality of your sleep, and you are looking to reduce your snoring, this article can help.
Try sleeping in different positions. Most people snore when they are lying on their backs, because gravity forces their head down, and your throat may slightly close up. Sleep on your side to take some pressure off your neck and avoid snoring.
Try to sleep in different position. Lying on your back could cause your head to tilt too far back or forward, and the throat closes up slightly.
Keeping your weight under control can help to minimize snoring. While being overweight doesn’t necessarily cause snoring, excess fat in the neck can place more pressure on your airways, and that will encourage snoring. If you have noticed a correlation between weight gain and increased snoring, lose the weight and you may reduce your snoring.
Keeping your body 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 could result in snoring. If you notice you started snoring after gaining weight, going on a diet should solve your problem.
Sleeping Pills
Taking sleeping pills to get to sleep can actually increase the chance that you will snore, so not taking them might actually help reduce the amount you snore. One of the ways that sleeping pills work is to relax the muscles throughout your body. This constriction of your airways can lead to snoring.
If you are snoring while pregnant, see your doctor immediately. Many pregnant women snore because of additional pressure, just make sure it’s not causing the baby to be oxygen-deprived. To ensure that your baby is not deprived of oxygen, consult your doctor.
One strange way to beat snoring is to make “fish faces”. While it sounds odd, practicing this facial expression can workout the muscles in your throat and face. Close the mouth and suck your cheeks in.Move your lips and mouth like you were a fish. Perform this simple exercise a couple of times each day.
Nasal Passages
Staying hydrated can prevent you from snoring. When there is a lack of water, your nasal secretions become denser and are more likely to increase clogging of your air passages. It is recommended that you get at least 64 ounces of water per day to reduce snoring.
Make sure your nasal passages remain open so that snoring can be avoided. A nose that is clogged or constricted can cause you to snore. If you are battling a cold, humidifiers, a humidifier or a neti pot to unclog your nasal passages. Nasal strips are a good option, as they help to lift open the nose, which allows more air to flow through.
A thick pillow will do a choice to give your head some support. Using two or more pillows is also work.By holding your head up at an angle, you will keep your airways open, which will keep you from snoring as much.
Stay away from drugs that are illegal. These illicit drugs can contribute to your snoring. For instance, marijuana has the relaxation effect as prescribed tranquilizers. Painkillers and other street drugs also do this. Total relaxation feels good while you are awake, but can cause snoring once you are asleep.
There are many prescription medications that have snoring as a side effect. Snoring is often caused by restricted airways.
You can cut back on the amount of snoring by quitting smoking. If you decide not to quit, then do not smoke for several hours before you 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.
Visit with your physician about prescription drugs that could lead to snoring. The side effects of many prescription drugs can cause you to snore, or make your existing snoring more severe. There are many medications currently available that may relax the muscles in your throat and restrict airways. These medications include pain medicine, muscle relaxers, sleeping pills and antihistamines. These restricted airways can cause snoring.
Some medications dry nasal membranes which can cause swelling and restrict airflow.
Run a humidifier each night long in your bedroom.Humidifiers will produce a consistent stream of warm vapor which moisturizes the air. One benefit this could bring is the reduction in your level of snoring.
In order to cease your snoring, use a firmer pillow. Soft pillows relax your throat muscles, which narrows your airway. When this occurs, it becomes harder for air to get through which causes you to snore. Using a pillow that is more firm helps the nasal passages remain open.
If you regularly snore, watch what you consume before bed. Water is always the best choice for hydrating yourself before bed.
This may sound ridiculous, but moving your tongue back and forth and in and out can build muscle. 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 issues.
You can reduce your snoring significantly by quitting smoking. If you just can’t give up that habit, try not smoking for a couple of hours before you go to bed. When you smoke, your throat swells, which will cause your air passages to get narrower. Narrower air passages mean more snoring, so if you can stop smoking, your throat won’t get inflamed as often.
Losing some weight may help lessen or eliminate your snoring. Excess weight accumulates everywhere on the body, including on your neck. This will put pressure on the airway and it will cause snoring.
Take heart in knowing that snoring can be controlled–regardless of whether you are awake or not! All it will take for you to reduce the amount of your snoring – or even eliminate it entirely – is to keep this article’s advice in mind and apply it with diligence.
Alcohol should be avoided to help alleviate snoring. Another way that you can help diminish snoring is to stay away from pills or antihistamines in the later hours of the night. These drugs relax the muscles in your throat and constrict airways, resulting in increased snoring.