Many people are embarrassed about their snoring. It is often those that are self-conscious, that have the the hardest time accepting that there are remedies for the problem. This is not true. With the tips in this article, you can learn how to get rid of some of the snoring you do during sleep.
If you are a smoker and you snore, you may want to consider quitting smoking. Smoking irritates your throat and causes it to swell, leading to blockage and snoring. Having a swollen throat can cause a lot of snoring.
Smoking can increase snoring because it can increase inflammation of the throat and airways. Smoking causes tissue irritation that may cause swelling in the throat. When your throat swells you are more likely to snore.
Sleeping pills might help you fall asleep, but they can actually cause snoring, which makes your sleep less than peaceful. Sleeping pills work, in part, by causing relaxation of all of your muscles. The one that keeps your nasal passage wide open also sags, enabling the passages to be narrow. Because of this, you will eventually snore.
Keeping your weight under control is an important factor in avoiding snoring. Body weight doesn’t always affect snoring, but any excess fat around the neck can add pressure to airways and lead to snoring. If you notice you started snoring after gaining weight, going on a diet should solve your problem.
Making “fish faces” can help to eliminate snoring. These exercises build your muscles in your throat and face. Suck your cheeks in and pucker up your mouth. Make movements with your lips, like you’re a fish. For best results, do this a few times each day.
Illegal drugs should never be used. These drugs are not only bad for you health-wise, but they can be a cause of a snoring problem. Marijuana can affect you the same way legal prescription medications do; it relaxes you. Other drugs bought off the street, such as pain killers, can also have this effect. You might like the relaxed feeling when you are still awake, but once you fall asleep, you will snore.
Make sure that your nasal passages remain open so that snoring can be avoided. A nose that is clogged or constricted in another way can cause you to snore. Placing a humidifier in your room, using a vapor rub or a neti pot can all help you to clear out your nose when you have a cold, and stop your snoring. Nasal strips may also be tried, as they help to lift open the nose, which allows more air to flow through.
Overweight people, especially those who carry excess fat in their necks, are more likely to experience snoring. Those who are overweight have excessive fatty tissue that surrounds their windpipes, which doesn’t help. If you’re overweight, try to lose a few pounds. You will sleep better, feel better, and look better.
Stay away from all illegal drugs. Illicit drugs can be a major contributor to your snoring problem. Most drugs, including marijuana, tend to cause your body to relax. Pain killers and other drugs with this effect, can cause snoring as well. There are numerous reasons to avoid illegal drugs, and snoring is just one of them.
Physical activity can help reduce or even eliminate snoring. This helps to form the proper breathing patterns, so that you can take long deep breaths at night. Physical exercise is an important part of respiratory health and it’s a great stress reducer as well! Excessive stress can increase the risk of snoring because it interferes with normal breathing.
Elevate your head while you sleep, to reduce snoring. Try using a thicker pillow to support your head and neck. You could even attempt to utilize multiple pillows. Doing this will keep the head upright. As a result, your airflow will be increased, and your snoring can be prevented or reduced.
If you want to stop snoring, you need to avoid drinking alcoholic beverages. Avoid sleeping pills, antihistamines and tranquilizers before bed. The reasons to avoid taking these aids is because they cause the muscles to relax, which will directly affect your air passage, and increase the likelihood of snoring.
Smoking can exacerbate snoring; therefore, it is important to quit smoking. If you’re unable to quit successfully, try not to smoke for at least two or three hours prior to going to bed each night. When you smoke, your throat swells, which will cause your air passages to get narrower. When your airways are restricted, you’re more likely to snore. Therefore, if you quit smoking, you reduce the risk of your throat becoming swollen and decrease your chances of snoring.
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 could cause your airway to collapse during the night. Even a modest amount of weight loss can improve your sleep and decrease snoring.
A great method to avoid snoring is losing weight. If you are overweight and have a double chin, the pressure exerted on your airways will be increased. This could cause your airway to collapse during the night. Just a couple pounds can make a big difference in your breathing and cut way back on snoring.
Throat Muscles
Eating small meals in the early evening can reduce snoring. A big meal eaten near bedtime causes the stomach to fill up. This can cause your diaphragm to push against your throat, which can block your throat because of pressure. When your throat is narrow, airflow is restricted so you are more likely to snore.
When snoring has become routine for you, then take a look at the things you are eating prior to sleeping. Alcoholic beverages and muscle relaxers can relax your throat muscles. This will cause your throat muscles to collapse inward and obstruct your airway enough to cause snoring. If you hope to remain hydrated prior to going to sleep, water is the best choice.
Dairy foods may be causing your snoring, whether or not you have lactose intolerance. This occurs because dairy products promote increased phlegm production. The excess phlegm obstructs the airways in both your throat and nose. To decrease your snoring issues, substitute warm tea for a customary glass of warm milk.
With what you have learned in this article, hopefully you will be able to minimize how much and how often you snore. Just follow this advice and your snoring should go away quickly.
Before you go to bed, eat a spoonful of honey. For some people, eating a small amount of honey before bed can decrease snoring. This is not really that surprising when you think of the myriad of other applications honey has in folk medicine.