A lot of people are really self conscious when they snore in their sleep. People tend to accept their snoring and, even though they feel bad about it, they assume nothing can be done. This is untrue. With the strategies in this guide, you will learn how to reduce the snoring you experience when you sleep.
To curtail your snoring, you must first determine exactly why it is happening. 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.
One strange way to reduce snoring is to make “fish faces”. Yes, it sounds strange, but these faces strengthen throat and facial muscles. Close your mouth, then suck in air to draw your cheeks inward. Now, imitate the way a fish moves its mouth in the water. You should perform this type of movement a few times per day.
Many people have found that sleeping in an upright position helps to combat snoring. Prop yourself up with an extra pillow or two. This prevents nasal drainage from collecting in your nasal passages, and then letting them flow into the lungs. You should not snore at all in this position.
Pregnant Women
One strange way to reduce snoring is to make “fish faces”. Although it may sound strange, these faces help strengthen your facial and throat muscles. To do so, merely suck your cheeks in when your mouth is closed. Move your lips to form the typical “face” associated with fish. This should be done a few times daily.
Pregnant women, who discover that they snore, should consult a physician. Pregnant women do tend to snore because of the extra pressure, but you have to know that your snoring is not affecting the oxygen your baby is getting. If you snore during your pregnancy, check with your doctor to gauge your snoring’s impact on your baby.
Many prescription medicines can cause snoring, discuss if this is happening to you with your doctor. There are prescription medicines that have snoring as a side effect. For instance, sleeping pills, muscle relaxers, pain killers or antihistamines are known to restrict airways. These airway restrictions create a snoring environment.
Consult your doctor in order to determine if your snoring may be caused by medications you are currently taking. Some prescription medicines tend to 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. Restricted airways can cause you to snore.
Those who are overweight are more likely to snore, particularly those people with extra fat around their neck. Too much fatty tissue in the throat of people who are overweight does not make the situation better. If you need to drop a little weight, make that a priority. Not only can you stop your snoring, but you will be healthier as well.
Regular exercise can be an effective way to help reduce snoring. Exercising helps you breathe more evenly, which can reduce snoring in some people. Exercise not only helps to keep your respiratory system in good working order, but also is a wonderful stress reducer. When you are stressed you tend to snore more in your sleep because you experience higher levels of breathing.
A good tip for minimizing your snoring habit is to shed some weight. Having excess fat around the neck will put an increase of pressure on the airways. This causes your airways to partially collapse during the night. The loss of even a few pounds of this extra pressure could make a huge difference.
Performing throat exercises can make you less likely to snore. Work your tongue by sliding it across the backside of your upper front teeth. Move your tongue back and slide it up to the back of your teeth, without stopping, for approximately three minutes. This tongue exercise will help strengthen your muscles so that your tongue does not fall backward so easily, and may help reduce snoring.
Before you go to bed, eat a spoonful of honey. It is unclear as to why it seems to work, but many testify to honey’s effectiveness in reducing your tendency to snore. It is not all that surprising though, since honey is often used in folk medicine.
Whatever you ingest before bed, can affect your snoring. Many foods and beverages contain mild sedatives, which can cause the muscles located in your throat to relax too much. This may cause collapsing inward, which can obstruct your air passages and cause snoring. If you must be hydrated before falling asleep, stick with water as the safest choice.
One of the best ways to help with snoring, is to change your sleeping position. Snoring is quite common among the back sleepers. This position allows the muscles in the throat to relax and collapse somewhat. This doesn’t happen when you sleep on your side, so choosing this position may help you, and your sleeping partner, get sleep that is more restful.
Changing your sleeping position can reduce or end snoring. The majority of snoring takes place when people sleep on their backs. This is due to throat muscles relaxing and collapsing. Sleep on your side to prevent this, and have a peaceful night’s sleep.
Certain kinds of exercise can help to reduce or prevent snoring. Up to a half hour per day spent exercising your throat muscles can protect these muscles from collapsing while you sleep. Pronouncing vowels and tongue curling can strengthen the upper respiratory muscles to prevent snoring.
Tennis Ball
If you snore, consume an adequate breakfast and lunch. You’ll be less likely to eat a large dinner if you eat breakfast and lunch. Sleeping while you are less full will maximize airflow during sleep, which will cut down on snoring.
A tennis ball might be a simple solution to your snoring problems. All you have to do is use a safety pin to attach the tennis ball to the rear of your pajamas prior to bedtime. While sleeping, you’ll naturally be on your side so that you won’t feel this ball crushing your back. Side-sleeping significantly reduces snoring.
Stay away from eating dairy products before you go to sleep to eliminate snoring. Dairy produce causes the production of mucus, which can cause snoring. Dairy products that create mucus can block your airways, and that can cause snoring.
One way to easily decrease your snoring is to get plenty of sleep. However, just increasing the number of hours that you sleep is not enough; you also have to sleep on a regular schedule daily. Go to bed and wake up at the same time every day, including weekends.
Nasal strips are helpful for reducing snoring. On the back of these strips, there is an adhesive that when attached to the nose, pull open your nostrils. Wider nostrils translate to less snoring. That being said, if you suffer from sleep apnea, you should avoid nasal strips.
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Snoring can cause a myriad number of health problems. Snoring can prevent your brain from receiving enough oxygen, which can increase your blood pressure. When your arteries become overworked and damaged, plaques will form and you can end up having a stroke! While this damage does not always occur, it provides an incentive to control your snoring.
Consult a physician to inquire about the benefits of mandibular advancement appliances. This is a mouth guard which fits perfectly against your teeth, both the top and the bottom. Just like the name says, these will slide your jaw forward, which can reduce snoring.
A dry and hot bedroom can make you snore, or cause you to develop some type of snoring problem. When nasal passages get dry, they have a higher chance of getting clogged, and that will make the snoring worse. So, try your best to keep the room as cool as possible by keeping the window open or the air moist so that your nasal passages are moistened.
If you are suffering from snoring, make an appointment to see your dentist. The dentist can give you a mouth-guard that is constructed by using a mold. You wear this mouth guard only while you sleep. This moves the bottom of your jaw forward, which prevents throat tissue from relaxing while you sleep.
To help diminish snoring try sleeping with multiple pillows. Using multiple pillows will raise your head, opening up your airways and allowing you to breathe more easily. This may quickly resolve your snoring issues.
Be sure to eat breakfast and lunch every day if you are a snorer. Eating these meals will make it more likely that you won’t stuff yourself at dinner. Breathing is easier when you don’t have as much food in your stomach while you are asleep.
If you suffer from allergies, avoid antihistamines before sleeping, if you snore. Antihistamines can cause you to feel drowsy and have relaxed air passageways, and this in turn causes a great number of people to snore. If you have to take one, do so before bed.
Alcohol and sleeping pills cause your nervous system and throat muscles to relax and make you snore. This can cause sleep apnea too, which can turn into cardiovascular disease. So, stay away from these two things.
There can be some obvious causes for your snoring in what you are including in your diet. If you regularly consume sedatives or alcohol, limit your intake. These products can affect your nervous system by relaxing the muscles in your throat, causing snoring.
Saline nasal spray used prior to bedtime will allow you to clear your nasal passages, which will result in reduced snoring. Doing this ensures that your airway is clear and moist as you go to sleep. Taking these two steps also makes it less likely that you will use your mouth to breathe.
To ease your snoring symptoms, consider consuming a little honey right before you go to sleep. Honey has been proven to open up your airways more effectively. This makes it easier for you to breathe. This simple trick may not eliminate your snoring, but it will probably decrease the frequency.
Hopefully, the advice that you gained in this article will enable you to reduce the snoring that has become a plight for you and your family. Remember to follow the things you learned, and you will eventually eliminate snoring easily.
People who are prone to snoring, may want to think about lying on their sides when sleeping. Research proves that snoring occurs more often when a person sleeps on their back instead of their side. Although it may be hard to get used to this position, it will end snoring.