Snoring may be more than an unpleasant noise during sleep, or it could be some kind of indicator trying to alert you of a health problem. There are a number of different things that can lead to snoring; what affects one person may not have the same effects on another. Read this article to find out what common causes are and what you kick snoring to the curb!
You can eliminate snoring by making funny faces–specifically faces that resemble a fish breathing while he swims. Strengthening the muscles in the face and throat is effective in minimizing snoring. Close your mouth and suck your cheeks in. Move your lips and mouth like you are a fish. You should practice this technique a few times every day.
Try to sleep in different positions. Lying on the back causes most people to snore because the head is forced downwards by gravity, resulting in an obstruction of your airway.
One of the main causes of snoring is a swollen throat.
Make sure your nose is clear and open to help prevent snoring. If your nose is clogged or swollen, you are more likely to snore. Use humidifiers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. You may want to consider using nasal strips as a means to opening up your nasal passageway, which allows you to breath easier.
Many snorers have tried sleeping in a more upright position using several pillows to open their airways and have been successful.This redirects drainage from the nose toward the lungs, it becomes easier to breathe. This technique will help to prevent snoring.
Making goofy “fish faces” is a great way to help reduce snoring. While it sounds funny, practicing this facial expression can workout the muscles in your throat and face. Close your mouth and suck in the cheeks. Move your lips around like a fish. You should perform this type of movement a few times every day.
Keep your body hydrated to reduce the likelihood of snoring. Dehydration can restrict your nasal passageways by thickening the mucus in them and making it stickier, which increases the likelihood of snoring. To prevent snoring, stay hydrated by drinking eight glasses of water every day.
Make sure your nasal passages remain open to help prevent snoring. A nose that is clogged or constricted in another way can be a cause you to snore. Use humidifiers, steam showers, eucalyptus rubs and humidifiers to keep your nose clear when you are ill. You may also use nasal strips that lift the nostrils, which lift the nose open and allow more air to pass through.
Keep hydrated to reduce the likelihood of snoring.If you’re dehydrated, your nasal passage secretions are thicker and stickier, making them more likely to clog your airways and lead to snoring. Try to drink at least ten cups of water every day, water or any other non caffeinated and non alcoholic drinks each day as this can reduce the effects of your snoring.
While you are sleeping, it helps to have your head elevated. A thicker pillow will provide more support for your head. Using multiple pillows may also work. By elevating your head, you will keep your airways open, which helps to cut down on snoring.
Nasal Strips
Nasal strips can help alleviate snoring. These strips often resemble a bandage. Nasal strips have been designed specifically to keep nasal passages open and functioning normally. This can make it simpler to breath through your nose, and you will stop snoring.
People who are overweight, especially those who have extra fat in the neck area, will be more prone to snoring. The excess fatty tissue surrounding the windpipes of overweight people doesn’t help the situation. If you need to drop a little weight, make that a priority. You can look and sleep better.
Overweight people, especially those who carry excess fat in their necks, will most likely snore more. The excess tissue of fat surrounding overweight people’s windpipes exasperates the situation. If you are above your ideal weight, consider dropping a few pounds.
A firmer pillow can help to reduce snoring. You are going to begin snoring because it is difficult for air cannot get through as easily. A firmer pillow can keep your passageways clear.
Smoking can exacerbate snoring; therefore, it is important to quit smoking. Another possible solution is to cease smoking each night, several hours before you go to bed. The passages through which air flows in your body will narrow when your smoke, due to swelling in your throat. The narrower your airway, the more you will snore; therefore, if you can quit smoking, the swelling of your throat will reduce.
You can cut back on the amount of snoring by giving up smoking. If quitting doesn’t work, at least avoid smoking in the last few hours you are awake each day. Smoking causes your throat to swell up and the 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.
Try staying away from moderate exercise in the hour prior going to bed. Engaging in any type of physical exercise can leave you short of breath when you go to sleep. This will narrow your air passages, and excess snoring throughout the night.
If you want to stop snoring, you need to avoid drinking alcoholic beverages. Avoid antihistamines, tranquilizers and other sleeping pills at bedtime. These drugs relax the muscles in your throat and constrict airways, resulting in increased snoring.
If you snore, you need to be careful what you eat right before going to bed. Water is the safest bet if you need to have something to drink before bed.
Consider eating about a tablespoon of honey before you go to bed.Though the reason for its effectiveness is unclear, many people argue that honey can greatly limit snoring.
Losing weight is a great way to reduce how much you snore. Excess fat in your throat increases the pressure on your airway. This can cause your airway to slightly collapse in the middle of the night. You can see decreased snoring by just losing a few pounds.
Getting at least eight hours of sleep each day can significantly cut down on your snoring. However, it’s more than how long you sleep, but also maintaining a consistent and timely sleep schedule every day.
As you’ve learned form this article, snoring can be a sign of a serious health problem. You will have to try different things until you find a solution that works for your particular situation. However, you can use the information from the above article to begin treating it.
A natural remedy for snoring sufferers to try is honey. It is unclear as to why it seems to work, but many testify to honey’s effectiveness in reducing your tendency to snore. Given the myriad of applications honey is used for in folk medicine, it is not surprising that honey also helps snoring sufferers.