If you find that you snore really loud and feel embarrassed by it, try reading this article. There is information here that may help you alleviate some of the snoring symptoms you suffer from as you sleep, and finally find some peace while you rest.
Try to sleep in a different position. Most people snore when they are lying on their backs, because gravity forces their head down, and your throat may slightly close up. Sleeping on your side allows you to position your head and neck more comfortably, resulting in clearer breathing and less snoring.
If you want to stop snoring, try to determine what is making you snore. Medical conditions can contribute to the development and progression of snoring, and will not improve untreated. In fact, ignoring potential medical issues can cause snoring to get worse.
Even though it can sound silly, singing may eliminate your snoring. Singing uses your throat muscles, and it strengthens them over time. Once your throat muscles are strong, the chances that you will snore will be less. Likewise, some musical instruments, such as the saxophone or trumpet, can strengthen these muscles too.
If you suffer from snoring and you smoke, consider quitting smoking. Smoking causes tissue irritation that may cause swelling in the throat. If you have a swollen throat, this may be a factor of your snoring.
Pregnant women must make a doctor’s appointment, immediately, if they start snoring. It is normal for a lot of pregnant women to begin snoring due to the extra weight they are carrying, however, it is important to ensure that the baby is not missing out on oxygen because of this. So, ensure you discuss this with your doctor at your earliest convenience so that you can put your mind at ease.
Throat Muscles
While you are sleeping, it helps to have your head elevated. Use a thick, supportive pillow. You can also double up on pillows. This forces your head into an upright position. As a result, your airways will open up and you will snore less.
One treatment for snoring which anyone can do is to sing loudly. When you sing you are exercising your throat muscles, giving them strength. If you strengthen your throat muscles, you are much less likely to snore. Playing the sax or trumpet can also build up the muscles in your throat.
If you are one of the many people who snore, aim to avoid drinking alcohol. In addition to this, you should also avoid taking sleeping pills, antihistamines and tranquilizers right before bed. The reason this happens is because these tend to relax your muscles, limiting your air passage in your throat, and therefore increasing snoring.
Ironically, if you take sleeping pills, you can end up snoring — so if you don’t take them, you reduce your risk of snoring. Sleeping pills work by helping your muscles relax. The muscles that keep your nasal passage open will lose their ability to do that, leading to a narrower nasal passage. This will cause you to snore in your sleep.
There are mouth exercises you can try to reduce snoring. One of them consists of sliding your tongue along the back of the top front teeth. Slide your tongue backwards, then slide it forward against your teeth. Do this repeatedly for three minutes. Building your muscles will help to keep your airway open during the night.
You want to ensure that your nasal passages remain open if you want snoring to stop. When a nose is clogged, it can help contribute to snoring. There are a few ways to keep the nose clear when you are sick, including neti pots, humidifiers, hot showers, and vapor rubs. You may want to consider using nasal strips as a means to opening up your nasal passageway, which allows you to breath easier.
Losing a few pounds can help to reduce snoring. Too much fat, especially around your neck, can heighten the pressure on your passageways. Your throat will collapse overnight, causing you to snore and choke. Just the loss of a few pounds will make a big difference in the amount of snoring you experience.
You can cut back on the amount of snoring you do by giving up smoking. If you find it difficult to give up smoking, you can enjoy some benefits by avoiding tobacco for the few hours before bed. Smoking increases throat swelling and your air passage is minimized. This inflammation and narrowing leads to snoring; therefore, not smoking should relieve some of the swelling.
Make sure that you are using a humidifier every night in the bedroom. Humidifiers put out a consistent stream of warm vapor that can moisturize the air. This will cause your nasal lining to moisten, reduce in size and allow your airway to reopen. A benefit to doing this is the minimizing of snoring.
Losing weight will often reduce your snoring. If you are overweight and have a double chin, the pressure exerted on your airways will be increased. This can cause your muscles to become lax late in the night, leading to an increased snoring problem. Even a modest amount of weight loss can improve your sleep and decrease snoring.
Be judicious in your choice of foods, beverages and medications just before bedtime if you frequently snore. Things including alcohol and muscle relaxants could lead to the muscles being loose in your throat. If this happens, they could collapse inward, causing an obstruction in your air passage, which may result in snoring. Drinking plenty of water is an excellent idea.
Avoid exercising in the last 60 minutes before you go to bed. The shortness of breath that can be associated with exercise is not helpful when going to sleep. This can constrict airways, and cause additional snoring.
Exercise your tongue consistently. While this might sound a little odd, when you stick your tongue in and out, you are exercising it. Hold your tongue rigid while it is extended and then first point the tip in one direction then another. Make sure you do this in every direction. You will tone your tongues muscles, which discourages snoring.
Get a humidifier and have it on when you sleep every night. Humidifiers create constant streams of moisturizing, warm vapors. When you inhale this vapor, your airway, which includes your nasal passage and throat, will get be moisturized. One benefit of this is a reduction in your level of snoring.
Avoid falling asleep on your back, this can reduce the amount of snoring you do in the middle of the night. If you are having a hard time staying off your back, tie or attach a tennis ball to the backside of your shirt. Using this technique will cause you to experience mild discomfort if you rollover onto your back while sleeping.
Taking a long, hard look at what you eat, drink, and ingest before bed can help you overcome your snoring. Things like alcohol, sleeping pills and antihistamines can cause the muscles in the throat to become lax. These tissues can collapse inward, causing snoring by restricting your air flow. If you find you need a drink prior to going to bed, stick to water.
If you are a snorer, you may want to check with a doctor to see if allergies are to blame for this condition. If allergies go untreated, they cause a swelling of your nasal passages and this keeps you from breathing through your nose. Mouth breathing is known to cause snoring. One option to treat your allergies is non-prescription medicines, and the other is to ask your doctor.
One of the best ways to help with snoring, is to change your sleeping position. Sleeping on the back will often result in a person snoring. What happens is, your tissue and muscles in your throat fall because they’re relaxed. To stop snoring, try to sleep on your side.
If your partner informs you that you frequently snore, dairy products could be the culprits. If you usually eat cheese and drink milk before bed, try giving up this habit for about 10 days to see if your snoring improves. Excess mucus in the airways caused by a dairy sensitivity is not unusual. The increased phlegm may cause snoring. Continue to love your dairy products, just try to enjoy them well before going to sleep.
You may be able to control your snoring by purchasing an adjustable bed. These beds allow you to put your upper body into a vertical orientation. This will keep your airways unrestricted, and will drastically help reduce snoring.
If you suffer from snoring, blow your nose and use a simple saline spray in your nose before hitting the sack. If you keep your nasal canals clear and moisturized, you will be able to breathe more easily when you are asleep. If you are not dealing with congestion, it will be easier to breathe using your mouth.
After reading and learning the knowledge this article contains, hopefully, you can now feel less concerned about the sounds you make when you are asleep. Keep in mind that you should always apply what you acquired from this article and you can only help yourself when you commit to the knowledge you want to apply from this article.
You can reduce your snoring by sleeping on the left side of your body. Loud snoring can be a problem for your partner and cause conflict. Sleeping in this position is not linked to any kind of medical facts for reduction of snoring. However, many people swear by this method, claiming that it opens the air passages, which results in reduced snoring.