If you’re embarrassed by loud snoring, the good news is that you can do something about it. Read this article for some advice. You will learn about different methods you can try to get rid of your snoring for good and sleep peacefully.
You are more likely to snore if you are overweight. Body weight doesn’t always play a huge role in snoring; however, too much fat in your neck places pressure on the airways, contributing to snoring. If you notice that your snoring becomes worse when you gain a few pounds, shedding the extra weight will probably help you.
Some people find effective relief from their snoring problems by propping themselves up in bed, practically seated upright, using several pillows. This keeps any nasal drainage from gathering in the passages in the nose, and instead allows them to flow down into the lungs. This will keep you from snoring.
Facial exercises such as the “fish face” can help prevent snoring. Even though this may sound odd, making fish faces can aid in strengthening throat and facial muscles. To perform the exercise, keep your mouth closed as you suck in, causing your cheeks to contract inward. Move the lips like a fish. You should practice this fish-mouth exercise off and on throughout the day.
Maintain a healthy body weight to keep snoring to a minimum. Although excess weight does not guarantee snoring issues, if your body builds up fat in certain locations where it can constrict your breathing passages, louder and more frequent snoring may be the result. If the severity of your snoring increases whenever you gain weight, losing the extra pounds and maintaining your weight should help to eliminate your snoring.
Consume plenty of liquids if you want to reduce or eliminate snoring. If you aren’t drinking enough water, your nasal passages will secrete thicker mucus, which stuffs you up and can cause you to snore. Shoot for at least ten cups of water each day, or other drinks without caffeine to lessen the chances of you snoring.
Sleeping Pills
If you have allergies or another condition that causes congestion, the chances of you snoring are increased. Congestion causes nasal passages and airways to become constricted, which can block air and result in snoring. You can take decongestant medications prior to going to sleep, as this can give you some nice peaceful rest for the night.
You may seem to get a good night’s sleep with sleeping pills, but keep in mind that one side effect is an increase in snoring. You may reduce your snoring risk by not using them. Sleeping pills work because they relax your muscles. The muscles in your nasal passages will also relax, which makes the passages smaller. This leads to snoring, not the result you were looking for!
Ask your doctor if the medications you are taking can cause snoring. There are many prescription medications that can cause snoring. These medications relax the muscles in your airway, making it more difficult to breathe as you sleep. Known culprits include pain medications, muscle relaxers and other antihistamines. Snoring is caused by restricted airways.
If you are dealing with allergies, you are probably going to be suffering from congestion, making it more likely you will snore as you sleep. Congestion will have airways and nasal passages become narrow, which would block the air which will cause snoring. In order to avoid snoring and sleep peacefully, try taking a mild decongestant before you go to bed.
Here is an effective exercise you can use to make your snoring less severe: Push your tongue back and forth against the rear of your upper incisors. For three minutes, keep sliding your tongue backwards and then bringing it back up against your teeth. When you exercise the muscles this way, your passageways will remain open, and the chances of snoring will be reduced.
If you want to stop snoring, upgrade to a pillow that is a bit firmer. Softer pillows are known to allow throat muscles to relax, which results in narrow air passages. Snoring will be caused by the difficulty of air passage. A pillow that is more firm can help open up your passageways.
Sleep on your side to help prevent snoring. People who lie on their backs are more likely to snore. On the other hand, sleeping on your stomach causes neck stress. Sleeping only on your side will assist you in sleeping through the night.
One good way to prevent snoring is to inquire at your pharmacy about over-the-counter snoring remedies. They know about all of them, from sprays to strips, and will be able to find you an affordable alternative to prescriptions. Snoring remedies generally reduce swelling, and address other issues that might cause a narrowing of your airways.
Singing can help you stop snoring. One doctor suggests that singing can help you build your throat muscles and the muscles in your soft palate. This will help you stop snoring. Increasing the strength of the muscles in your throat will open airways and decrease snoring.
Exercise your tongue regularly. While this might sound a little odd, when you stick your tongue in and out, you are exercising it. Extend your tongue and hold it rigidly before pointing it in different directions. Make certain you are hitting all four points on the compass during the exercise. This will tone your tongue’s muscles, and it can help reduce snoring.
An excellent method of reducing your snoring is to lose some weight. A few extra pounds can put a lot of pressure around your neck and obstruct your airways. This means that you have a higher chance of your airways collapsing slightly while you are sleeping. Just the loss of a few pounds will make a big difference in the amount of snoring you experience.
With any luck, reading these tips should have provided you with some knowledge that you may use to be less self-conscious of your sleeping disorder. It’s up to you to improve the quality of your sleep – take steps to reduce your snoring!
If you eat less at night, you will not snore as much. Large meals close to bedtime will fill up your stomach. The diaphragm then pushes up on the throat, and that pressure can cause less airflow to go through the throat. Decreased airflow through constricted airways is a major reason snoring occurs.