Snoring can be a sensitive subject for the people that suffer from it. If you are embarrassed by your own snoring and you are looking for ways to eliminate it, then the tips contained in this article could be very helpful to you.
You can diminish your snoring by quitting smoking. Even if you can’t give up the habit, you can reduce your smoking issues by avoiding tobacco during the hours leading up to bedtime. Smoking causes your throat to swell, leading to a restricted airway. These constricted air passages contribute to snoring, so reducing your tobacco intake should relieve some of the swelling.
To stop snoring, one of the first things you might want to try is changing sleeping positions. The force of gravity on your head and neck in a supine position can cause your airway to collapse. Sleeping on your side allows you to position your head and neck more comfortably, resulting in clearer breathing and less snoring.
By reducing the size of your meal portions at night, snoring could be reduced. Large meals close to bedtime will fill up your stomach. This pushes up the diaphragm and can block up your throat. Snoring is often caused by reduced airflow through a narrow throat.
The first step to curing yourself of snoring is to discover the cause of your snoring. If you have a condition that causes snoring, you must get it resolved if you want to stop. It could actually end up making things worse.
When snoring has become routine for you, then take a look at the things you are eating prior to sleeping. Things such as muscle relaxants and alcohol can cause the throat muscles to relax. This will cause them to be extremely relaxed, which causes snoring as air passes through. If you must be hydrated before falling asleep, stick with water as the safest choice.
One way to beat snoring is to pucker up and make “fish faces”. Strengthening the muscles in the face and throat is effective in minimizing snoring. Close your mouth, then suck in air to draw your cheeks inward. Make your lips move like a fish would. Do this at least twice a day.
Dairy products can cause more health problems than just lactose intolerance, including snoring. You will product more phlegm if you eat dairies, which can obstruct your throat or nose. An alternative to a glass of milk before bed can be herbal tea with a dollop of honey.
You should try elevating your head when you sleep. Try using a thicker pillow to support your head and neck. You could also stack a couple of pillows together. Keeping your head in a more upright position will increase the amount of air flowing, and reduce or even prevent, your snoring.
Exercise your tongue regularly. Stick your tongue out and pull it back in to exercise it. This may sound silly, but it actually strengthens your tongue muscles. Extend your tongue and point to the left and then down; continue this technique until you make a full circuit. During the exercise routine, take care to ensure that you make your tongue hit 12, 3, 6, and 9 o’clock. Facial exercises and singing can also decrease snoring.
Congestion from allergies or other conditions which plug up your nose will cause snoring. Air blockages from congestion can reduce your chances of breathing properly, which can yield discomfort and incessant snoring. There are many types of medicines that you can take to de-congest your body for a peaceful sleep.
One way to help eliminate snoring is to avoid sleeping on your back. If you find yourself sleeping on your back despite attempts not to, consider sewing an object onto the back side of your pajamas. If you do happen to roll onto your back, the object will cause discomfort, which will cause you to change positions.
Nasal Strips
One possible snoring cure that many people believe in is the tennis ball method. This technique necessitates attaching a tennis ball to the back of your pajamas, either by sewing a pouch for the ball onto your shirt or by pinning a sock with a ball in it to your night shirt. This will prevent you from sleeping on your back; if you try, you’ll soon roll over to get more comfortable. After you become used to sleeping on your side, you can remove the tennis ball.
Nasal strips can provide welcomed relief from bothersome snoring. These nasal strips appear very much like a Band-Aid. Yet, their use is quite different. They are designed to keep your nasal passages open. You will be better able to breath with your nose and it can greatly decrease your snoring.
An adjustable bed is a tool which can help reduce snoring. By allowing for better vertical orientation, an adjustable bed make a difference. This in turn helps you to keep your neck at a good angle, resulting in a clear airway and less snoring.
A firm pillow can help to reduce snoring. Pillows that don’t effectively support your head can cause a position that causes the throat to relax and the air passages to become narrower. This constriction makes it more difficult to push air through the airways, which leads to snoring. The air passages will stay open if your pillow is firm.
If your spouse is complaining about your snoring, you should consider eliminating dairy products from your evening meal. Cut all dairy out of your diet for a week, especially any that you eat before bed, to see if this helps. Dairy often produces mucus build up around the throat of many people. Snoring can be caused by this excess mucus. You need not avoid dairy products entirely; simply avoid indulging in them within a few hours of going to bed.
An excellent method of preventing snoring is asking your doctor for an anti-snoring remedy that is over-the-counter. There are also some prescriptions that you can get from your doctor, though if an over-the-counter medication works, you will probably save money going that route. Snoring remedies generally reduce swelling, and address other issues that might cause a narrowing of your airways.
If you have a snoring problem, one place to look for relief is your dentist’s office. A dentist can take a mold of your teeth and make a mouth-guard for you. This is a mouth-guard you wear at night. It is designed to pull the lower jaw forward, keeping your throat’s tissues from collapsing while you sleep, which is what makes you snore.
Try this throat exercise to cut back on your snoring: slide your tongue against the back of your top 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. You can improve the amount of air you take in while you sleep and make snoring less likely with this exercise, because it tones the muscles that keep your airways open.
If you are a snorer, blow your nose and use nasal spray before bed. An additional benefit to using a saline nasal spray will keep your airways cleared and moisturized, which will allow you to breath easier while sleeping. This allows you to take in air through your nose when not congested and less likely from your mouth.
You can now have a better understanding of what causes your snoring and what you can do to get eliminate it. You should always persevere and keep trying the tips you have learned from this article to help alleviate you snoring problem, and soon you will see positive results.
You can reduce your snoring by sleeping on the left side of your body. Snoring could drive your husband or wife crazy each night. There is no proven explanation for this phenomenon. Many people do report that sleeping on their left sides does make it easier to breathe and makes them snore less.