While snoring is very common and very irritating, few people take the initiative to actually do something about it. If you want to learn how to reduce the amount of snoring you do during sleep, then go ahead and look through this article and see how you can do just that.
Changing sleeping positions can help stop snoring. People snore more often when they sleep face-up, as gravity forces the head downward, which will cause their throat to constrict. In order to make sleeping more pleasantly, lie on your side. This will definitely reduce your snoring.
Switch your sleeping position to stop snoring. When sleeping on your back, your head is placed too low for your throat to stay open and allow you to breathe properly. Sleep on your side to relieve stress from your neck and to make sleeping easier; your tendency to snore will be reduced.
If you want to stop snoring, you must first determine the cause. As an example, medical problems can lead to snoring and if the health problems are left untreated, the snoring will not become better. The snoring may increase as the condition worsens.
Making “fish faces” is a great way to help stop snoring. This may sound odd, but this is a type of exercise that can give strength to the muscles that can cause snoring if they are weak. Simply close your mouth and suck your cheeks in. Move your lips like a fish. Repeat this routine a few times a day for maximum efficacy.
Snoring can be minimized by maintaining your weight at a healthy level. While body weight does not always play a role in snoring, excess fat in the neck can place more pressure on your airways, which contributes to snoring. If your weight gain is accompanied by a sudden onset of snoring, then it stands to reason that losing that weight will eliminate the problem.
Keep yourself hydrated to avoid snoring. Dehydration causes your nasal secretions to become thicker and to clog your pathways which makes you snore. Shoot for at least ten cups of water each day, or other drinks without caffeine to lessen the chances of you snoring.
As foolish as it may appear to be, singing might be the remedy for your snoring. It works because singing uses and strengthens the throat muscles. Once your throat muscles are strong, the chances that you will snore will be less. There are also some musical instruments that you can play, such as a saxophone or trumpet, that will work to strengthen the throat muscles.
Nasal strips can be very effective at eliminating snoring. They look a lot like a Band-Aid. On the other hand, they work in a very different manner. Your nasal pathways will stay open throughout the night. That makes breathing through your nose easier. When you breathe through your nose, you’ll stop snoring.
Keep nasal passages open if you want snoring to stop. Having a nose that is clogged or constricted can contribute to snoring. If you catch a cold try and unclog your nose by using vapor rubs, humidifiers, or steam showers. Nasal strips may also be tried, as they help to lift open the nose, which allows more air to flow through.
Being overweight, specifically those with excessive neck fat, are more likely to snore. The additional fat constricting the nasal passages of fat people compounds the problem. If you are carrying around a couple of extra pounds, it may help if you lose some weight. You’ll look great, be healthier, and sleep through the night.
Replacing your existing pillow with a new, firmer one can help you stop snoring. Your throat muscles can relax too much while sleeping on a soft pillow, thus allowing your airways to constrict. You may begin to snore because air cannot pass through the passages freely. Having a firm pillow will help to open your passageways and keep them that way.
Resting your head on a firmer pillow can help to cut down on snoring. Pillows that are too soft relax the throat muscles, which narrows your air passages. Snoring will be caused by the difficulty of air passage. Use a firm pillow to keep your throat clear.
A good way to limit snoring is to go to a pharmacy and have the pharmacist recommend an OTC remedy designed to address snoring. OTC snoring remedies are generally quite inexpensive, and you may just hit upon one that works for you. If not, you can consult your doctor for a prescription remedy; however, that may be more expensive. Anti-snoring medications attempt to minimize swelling that can constrict the airway, and thus cause snoring.
If you smoke, quitting can diminish your snoring. If you can’t quit altogether, at least kick the habit for the few hours immediately before bed. Smoking causes your throat to swell, narrowing your air passageways. Once this occurs your snoring will get worse, so avoid cigarettes after dinner, if possible.
Try doing a throat exercise that involves sliding the tongue against the back of the top front teeth to reduce snoring. Pull your tongue back towards your throat and then slide it forward up to your teeth, and continue this alternation for three minutes. Working these muscles out can help open your airways and reduce your snoring risk.
If you eat smaller meals later in the day, your snoring will likely be reduced. A large meal close to bedtime fills up the stomach. This pushes up the diaphragm and can block up your throat. If your throat is congenitally narrow, you will snore.
Losing a few pounds can help to reduce snoring. Having excess fat around the neck will put an increase of pressure on the airways. This pressure will increase throughout the night causing your airways to constrict. The loss of even a few pounds of this extra pressure could make a huge difference.
Try eating a couple of spoons of honey prior to bed. For some people, eating a small amount of honey before bed can decrease snoring. Honey has been known to cure people for various different reasons in different areas.
By reducing the size of your meal portions at night, snoring could be reduced. Large meals eaten before bed will fill your stomach. This can cause the diaphragm to rise and put pressure near the throat. This can cause breathing problems that contribute to snoring. When your throat is narrow, airflow is restricted so you are more likely to snore.
Excess Weight
You can stop snoring by simply changing the position in which you sleep. Snoring normally occurs when a person sleeps on their back. This is because the tissue and muscles in their throats can fall when relaxed. When you sleep on your side, you can prevent yourself from snoring and concentrate on just getting a good nights rest.
While it may be difficult to face, losing excess weight can end your snoring problem. Excess weight will accumulate all over the body, and this includes the neck area. This will put pressure on the airways in your throat. It can also cause a partial obstruction, which leads to vibrations that are interpreted as snoring.
The home remedy “tennis ball cure” is something many supposedly former snorers swear by. This method consists of placing a ball on the back through sewing a type of pocket on the shirt for it, or just placing it inside a sock, then pinning it to the back. Having a tennis ball affixed to your back is a sure-fire way to avoid sleeping on your back! Once you are used to sleeping in this position, you can stop sleeping with the tennis ball.
If your partner informs you that you are a big snorer, you may be consuming too many dairy products right before bed. If this is something you usually consume right before going to bed, you may want to consider stopping for a while just to see if your situation gets better. Dairy may cause the build-up of phlegm in your throat. When this mucous builds up, snoring will often take place. If you find that dairy products are causing your snoring, try consuming them before mid-afternoon.
If you are bothered by snoring, you might find the solution through a visit to your dentist. It may be possible to make a mouth guard from a mold taken of your teeth and mouth. You wear this mouth guard only while you sleep. This moves the bottom of your jaw forward, which prevents throat tissue from relaxing while you sleep.
Using essential oils can help your snoring. Peppermint and eucalyptus are two essential oils that can help open up stuffy nasal passages. This will make breathing easier and reduce, or stop, snoring. Next time when you feel congested, try these essential oils
Having your mouth open when you sleep can lead to snoring, because the sounds of snoring are created by breathing via the mouth and throat airway. If you breathe through your nose, the air bypasses your throat altogether. You can use chin straps or mouth sealant to stop mouth breathing. Your local pharmacist may be able to recommend one of these implements.
If you or someone you sleep with snores, here is one old wives tale which may bring you some relief. People who sleep face-up snore more often due to airway constriction. One way to get around this is to sew small balls to your nightclothes. This makes you more likely to face sideways when sleeping.
If you tend to snore, do not skip your breakfast or lunch. Eating throughout the course of the day will allow you to feel fulfilled with a small, light dinner. If you don’t eat as much before bed, you’ll be able to breathe more easily when you go to sleep.
Sleeping on your side can cut back on snoring. Divorces have actually been caused because the couple can’t get over the problems caused by snoring! Sleeping sideways on your left side isn’t medically proven to solve snoring. However, many people’s personal experiences suggest that it’s easier to breathe while sleeping if you lay on your left side. This makes it less likely that you will snore.
Try sleeping on the left side of your body to reduce snoring. Snoring can drive your partner crazy after listening to it night after night. Sleeping on the left side of your body has not been proven to be a medical solution to snoring. Anecdotal evidence has concluded that sleeping on your left side will allow your airways to open more and thus reduce your snoring.
To prevent snoring in your sleep, you should avoid dairy foods before you go to sleep. This food will yield mucus, which can restrict your airways when you sleep. The mucus created by eating dairy products will eventually block your airway, which will lead to inordinate amounts of snoring.
Don’t consume dairy right before you go to bed. The reason dairy products should be avoided is that they cause you to produce mucus that facilities your snoring. The dairy that produces mucus may cause your airways to be blocked, which could lead to excessive snoring.
A hot or dry bedroom can cause you to snore. Dry air can cause congestion, which can worsen snoring. Use a humidifier when you sleep to help keep your nasal passages moist and reduce congestion.
Whether the snoring problem is yours, or belongs to someone who is keeping you awake at night, one tip is to use more pillows to reduce snoring. Extra pillows will elevate your head and clear the air-flow pathways. By elevating your head and opening your airways you can eliminate your snoring quickly.
Now that you’ve learned what you can do to get rid of some of the snoring you commit during sleep, you should start to feel like you can truly change the way you sleep. Use the information you’ve just read, to reduce snoring and sleep better.
Some honey may help combat your snoring, if you eat some before bedtime. Research has shown that honey can effectively open your airways. This means you will be able to breathe easier. Therefore, you won’t be snoring as frequently as you were.