Snoring is a sensitive subject and can be taboo for some people. This can make it tough to get advice for dealing with this problem.Read on to find out about the different solutions you should try.
Try changing your sleeping position to cease snoring. Snoring is most common when lying in a supine position because gravity causes your head to fall back, which can narrow the air passages in your throat. Make sleep easier by rolling over to your side. This will also reduce the stress in the neck, and snoring won’t be as likely to occur.
Making “fish faces” is a great way to help eliminate snoring. 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 as if you were a fish would.You should practice this a couple of times each day.
A thick pillow will do a better job of supporting your head. Using multiple pillows is also a possibility. By elevating your head, the air flow will open up, which will keep you from snoring as much.
To reduce snoring as much as possible, stay at a weight that is healthy. Body weight doesn’t always affect snoring, but any excess fat around the neck can add pressure to airways and lead to snoring. If your snoring problem worsens after you gain a little weight, your best solution will be to lose the excess weight.
Nasal Strips
Nasal strips offer an excellent way to treat your snoring. These strips look much like an adhesive bandage. Nasal strips are created with the nasal passages open. This will make it easier for you to breath from the nose, and when that happens, you won’t snore.
Sleeping pills are known to cause snoring: stop snoring by avoiding sleeping pills if they have this effect on you. Sleeping pills cause your muscles to relax. This will also relax the muscles that control your nasal passages, which means less air can get through. Then you’ll be snoring.
Exercise and physical activities can help you to cut down on snoring at night. Exercise will maintain your respiratory fitness and it also keeps stress under control.
A firmer pillow can help reduce snoring. You will begin snoring because air cannot pass through the passages freely. A firm pillow can help open up your air passages fully open.
Make sure you are hydrated well to help prevent snoring also. If you don’t drink enough water, you can dehydrate yourself. This thickens your nasal secretions and makes it harder for you to breathe. Your clogged airways can cause you to snore. Try to drink at least ten cups of water every day, to reduce your chances of snoring at night.
You can diminish your snoring significantly by giving up smoking. If quitting is not an option, you can enjoy some benefits by avoiding tobacco for the few hours before bed. Smoking causes the throat swelling 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.
Eating smaller evening meals can help to reduce snoring. Large meals eaten near bedtime will fill the stomach up.
If allergies and congestion are a part of your life, this can impact the frequency of snoring during the night. Congested sinuses restrict airflow through the nasal passages, which makes you snore. One option is to take a decongestant before your bedtime; however, you should only use products that are formulated for nighttime use. Otherwise, it may be difficult to fall asleep.
Use a humidifier every night to improve the air in your room each night. Humidifiers generate a warm vapor which moisturizes the air. This can even help you snore less.
You can often lessen your snoring using a tennis ball. Pin this ball behind the clothes you wear at night before going to bed. Snoring can reduce your side.
Prescription medications may be causing your snoring, speak with your doctor about it. Some of these medications can make you snore. Antihistamines, muscle relaxers, sleeping pills and pain killers can easily relax your throat muscles, and cause snoring. This will lead to snoring.
Allergies can lead to swollen nasal passages, which necessitates breathing through the mouth. This will almost always leads to snoring.
You might want to consider using internal nasal dilators may help reduce your snoring. Not many people snore through the nose, but it is a concern for some. These are designed to be inserted into the passage and work to keep them open. This can stop snoring for those that suffer from this particular condition.
Speak with your pharmacist about medications that can be taken to reduce your snoring. Prescription treatments exist, too, but over-the-counter options are a good starting place, because they are less expensive. Snoring remedies generally reduce swelling, and address other issues that might cause a narrowing of your airways.
Mouth Guard
You may want to see the dentist if you’re having snoring relief you seek by making a quick visit to your dentist. Your dentist can prescribe a customized mouth guard to help in the battle against snoring. This mouth guard, worn only at night, lowers the jaw forward and keeps your tissues from collapsing when you sleep, which causes the snoring.
Try this throat exercise to cut back on your snoring: slide your tongue against the back of your top front teeth. Slide your tongue back along your top teeth, and then bring it forward again. Continue this exercise for about three minutes. Building muscle this way will strengthen your airways, keeping them open and cutting down on snoring.
This activity may cause you to snore. Use caution when using these remedies, as alcohol and sleeping pills can increase the risk of sleep apnea.
Snoring can negatively impact the camaraderie and your partner or spouse. Snoring can alienate a partner due to the disturbing nature of frustration or anger and possibly even result in separate sleeping arrangements.
It may be hard to believe, but singing may help you reduce your snoring. Singing builds up the muscles in your soft palate and throat. The improved muscle tone helps to keep your airways open at night, resulting in less snoring.
You may find relief from snoring by the use of nasal strips a worthwhile solution.
Dealing with allergies is a good first step to eliminate snoring. Allergies often lead to a stuffy nose and produce respiratory problems. Allergy sufferers will then breathe through the mouth, but through their mouths, will lead to snoring.
Look at the position you usually sleep in at night – is it causing your snoring? Sleeping on the back will often result in a person snoring. When you are sleeping on your back the muscles in your throat relax. To stop snoring, try to sleep on your side.
Snoring can be an under-reported and under-discussed condition that a lot of people avoid talking about. Now, you have some methods to deal with snoring, you can feel free to discuss snoring with others, and help yourself as well as others; everyone can benefit from this knowledge.