Snoring is an annoying condition from which millions of people around the world. Snoring can indicate a sign for a serious health condition. Use the advice below to better deal with your own snoring problem.
To reduce snoring, stick to a good body weight. Excess body weight is not always the culprit, but it can be difficult to breathe if your neck area has extra fat. If your snoring got worse when you packed on the pounds, you know what you have to do now.
Many people find significant relief from snoring by sleeping while propped up at an angle on multiple pillows as props. This keeps any nasal drainage from gathering in the passages in the nose, instead letting them drain away naturally. This will help to prevent you from snoring loudly.
Keeping your weight under control can help to minimize snoring. Although excess weight does not guarantee snoring issues, if your body builds up fat in certain locations where it can constrict your breathing passages, which causes snoring. If you notice you started snoring after gaining weight, shedding the extra weight will probably help you.
Ironically, sleeping pills can cause you to snore and refraining from using them can reduce the amount that you will snore. Part of the therapeutic effect of sleeping pills involves muscle relaxation. The muscles that keep your nasal passage open will lose their ability to do that, leading to a narrower nasal passage. This can lead to snoring.
Sleeping Pills
Taking sleeping pills can cause you to snore, so not taking them might actually help reduce the amount you snore. One of the ways that sleeping pills work is to relax muscles throughout your body. This can cause you to snore in your sleep.
Facial exercises such as the “fish face” can help prevent snoring. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring. Suck your cheeks in and pucker up your mouth. Now, copy the movements fish normally make with their mouths. Perform these exercises a few times each day.
Make sure your nose is clear and open so that snoring can be avoided. A nose that is clogged or constricted in another way can cause of snoring. If you are suffering from a cold, use vapor rubs, a humidifier or a neti pot to unclog your nasal passages. Nasal strips, as they open up the nasal passages, increasing the amount of air you breathe through your nose.
If you’re pregnant and suffer from snoring, talk to your doctor about it. While snoring is a common side effect of pregnancy due to excess pressure on the body, you need to be sure that your snoring issue does not deprive your baby of oxygen. See a doctor right away to make sure you do not have a life-threatening problem.
Stay well-hydrated to prevent snoring. When dehydrated, your airways will become parched, making it more difficult for air to flow through. Try to drink at least ten cups of juice, water or any other non caffeinated and non alcoholic drinks each day as this can reduce the effects of your snoring.
The use of illegal drugs can often lead to snoring problems. Marijuana and similar drugs are designed to create a feeling of relaxation. Pain killers bought on the street do this too. You might like the relaxed feeling when you are still awake, but once you fall asleep, your snoring will begin.
A firmer pillow may help end your fight against snoring. You will begin snoring because air cannot pass through the passages freely. A pillow that is more firm can help with keeping your airway open.
To help ease your snoring, try falling asleep with your head in a slightly raised position. The easiest way to elevate your head is to use a thick pillow. You can also try to use more than one pillow. Keeping your head in a more upright position will increase the amount of air flowing, and reduce or even prevent, your snoring.
Some medications dry out your nasal membranes which can cause swelling and impede the flow of air.
Avoid exercising in the last hour before you go to bed. Physical exertion can take your breath away when you lie down. This causes airways to tense and constrict, and excess snoring throughout the night.
Speak with your doctor to see if one of your medications is creating your snoring. The side effects of many prescription drugs can cause you to snore, or make your existing snoring more severe. For example, pain killers and muscle relaxants can loosen the muscles in your throat, causing it to restrict your airway. When your airways are restricted, snoring can occur.
Use a humidifier every night to improve the air in your bedroom to help reduce snoring. Humidifiers help to add moisture into the air.One benefit this could bring is the reduction in snoring.
If you want to cease snoring, sleep in a different position. Sleeping on one’s back will often result in a person snoring. By sleeping while on your side, you can stop this from occurring and get a good and restful sleep.
A firmer pillow may also help reduce snoring. Soft pillows can relax the throat muscles, which narrow the air passages. Less air is flowing through your nasal passages, so you snore. Use a firm pillow to keep your throat clear.
Tennis Ball
Many people are advocates of a cure aptly named “tennis ball” cure. This reminds you should only sleep on your back.Once you’ve become accustomed to sleeping all night on your side, you can stop sleeping with the tennis ball.
To reduce your snoring problem, try sliding your tongue against the back of your front teeth. Thrust your tongue back and forth, from the back of your throat to the back of your teeth. Do this for several minutes. Building your muscles will help to keep your airway open during the night.
There are exercises that you can reduce the intensity of your snoring.
As mentioned, most of the time, snoring is merely a nuisance; however, it can be indicative of more serious issues. Anyone who snores should have their problem investigated. This article can also help you to resolve your snoring problems, and get some much-needed sleep.
Losing a few pounds can help to reduce snoring. Extra fat, especially the fat that surrounds your neck, adds pressure on the airways. This, in turn, can lead to snoring. Even if you only lose a little bit of weight, it can help you stop snoring.