Are you hoping to find a way to stop that nightly snoring? Many people snore, but when it starts to disrupt your sleep you may have a serious health problem on your hands. You can take action against the problem and reduce or even eliminate your snoring issues by making use of the advice presented in this article.
Some people find effective relief from their snoring problems by propping themselves up in bed, practically seated upright, using several pillows. By sitting upright while sleeping will help nasal drainage from clogging up the nasal passages. This stops snoring for good!
The first step to resolving your snoring problem is to uncover its underlying cause. Quitting certain medications or losing weight could be the simple answer to your problem, and you don’t want to leave those factors overlooked. By not treating the snoring and the side effect of the medication, your snoring could actually get worse.
It seems ironic, but taking sleeping pills can lead to snoring; if you avoid taking them, therefore, you can reduce the likelihood that you will snore. Sleeping pills relax your body, and that includes your muscles. This also includes, of course, the muscles in your nasal passages and this means a narrower path for the air. This restricts your air flow and causes you to snore.
To reduce snoring, stick to a good body weight. Although obesity and snoring are not directly correlated, if you have a lot of excess fat around your neck, you should be aware that the fat can place extra pressure of your airways and restrict air flow, which can cause snoring. If your snoring problem worsens after you gain a little weight, your best solution will be to lose the excess weight.
One way to eliminate snoring is to make “fish faces”. These exercises build your muscles in your throat and face. Close the mouth and suck in the cheeks. Then, move your lips just like a fish would. Repeat this routine a few times a day for maximum efficacy.
Even though it can sound silly, singing may eliminate your snoring. Singing will build up the muscles in your throat over time. The probability of snoring decreases with the strength of the muscles in your throat. Musical wind instruments, such as the trumpet or clarinet, can also make your throat muscles stronger.
Overweight people, especially if they have fatty deposits in the area of the neck, are more likely to snore. The excess fatty tissue surrounding the windpipes of overweight people doesn’t help the situation. If you weigh more than your ideal weight, it can be a good idea to try to lose some of those extra pounds. You will look and feel healthier, besides improving your sleep at night.
Maximize water intake to limit snoring during the course of the night. Dehydration can restrict your nasal passageways by thickening the mucus in them and making it stickier, which increases the likelihood of snoring. Try to drink at least ten glasses of water a day to stay well hydrated, and keep snoring at bay.
Stopping smoking can help you to stop snoring, as well. If you lack the willpower to kick your habit, you should at least not smoke a few hours before your bedtime. Smoking causes the tissues in your throat and sinus cavity to swell, reducing your airway capacity significantly. Narrower air passages mean more snoring, so if you can stop smoking, your throat won’t get inflamed as often.
Never use illegal drugs. They can cause you to snore, let alone the other health hazards they create. Drugs like marijuana have the same effect as drugs designed to relax you. Other drugs bought off the street, such as pain killers, can also have this effect. Feeling relaxed may be great while awake, but when sleeping, it can cause you to snore.
It does not matter whether you are normally classified as lactose intolerant or not; snoring is commonly caused by the consumption of dairy items. Dairy products can increase phlegm production and this excess phlegm can then restrict the airflow through your breathing passages causing you to snore. Instead of drinking warm milk before bedtime, opt for hot, decaffeinated, herbal tea.
You should try elevating your head when you sleep. Lay your head on a fat pillow, which will provide your neck some support. Also, you can use two or three pillows. The more upright your head lies, the more open your airways will remain.
An exercise routine for your tongue can help solve your snoring. While this may sound rather daft, stick your tongue in and then out of the mouth to exercise it. While your tongue is extended, hold it rigid. Then, point the tip of it in a single direction. After you do this, go the other direction. Make sure you point your tongue in all four cardinal directions. Your tongue muscles will become stronger, which reduces the chance that you will snore.
The possible techniques available for treating snoring are numerous. Try these guidelines and you will be able to rest better during the night, and eventually improve the quality of your life. Do not allow snoring to interrupt one more night of peaceful, restorative sleep.
The effectiveness of the simple “tennis ball cure” is substantiated by many people. By placing a tennis ball under your shirt on your back, you can implement this method to reduce snoring. The tennis ball will help keep you from rolling over onto your back while you sleep. After you get accustomed to sleeping on either side, you will not have to use the tennis ball any more.