It’s hard to find information about reducing snoring, because it’s not something that people tend to talk about. You will be able to know how to stop snoring through the helpful tips in the following article.
Many people have found that sleeping in an upright position helps to combat snoring. Prop yourself up with an extra pillow or two. This redirects drainage from the nose toward the lungs, which keeps the airway open. This will prevent most snoring.
Stay at a healthy weight and you can keep snoring down. While body weight does not always play a role in snoring, excess fat in the neck can place more pressure on your airways, which contributes to snoring. If you have recently gained a few pounds and your snoring has worsened, lose the weight and you may reduce your snoring.
You are more likely to snore if you are overweight. Excessive body fat, especially in the neck area, places stress on the airways that can cause them to narrow, which commonly causes snoring. If you start noticing that your snoring worsens every time you gain a couple of pounds, dropping weight will likely help you.
Singing can actually help you to overcome a snoring issue. Singing uses your throat muscles, and it strengthens them over time. When these muscles become strong, this helps to minimize the possibility of you snoring. There are also some musical instruments that you can play, such as a saxophone or trumpet, that will work to strengthen the throat muscles.
Making goofy “fish faces” may help reduce snoring. While it sounds odd, positioning your face like this can improve the muscle tone in your face and throat. All you need to do is close your mouth and suck your cheeks in as close together as you can. Move your lips around like a fish would. Perform these exercises a few times each day.
Nasal Passages
To prevent snoring, keep nasal passages open. If you are congested, or your nasal passages become constricted, you’ll snore. Take a steamy shower or use a humidifier, vapor rub, or neti pot to unclog your nasal passages when you’re suffering from a cold. Nasal strips, which open the air passage by lifting your nose open, are also an option.
You want to ensure that your nasal passages remain open if you want snoring to stop. Clogged or constricted noses can cause snoring. Use humidifiers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. Nasal strips are also a good investment in the fight against snoring. These are placed over the bridge of the nose and allow extra air to flow through by forcing the nasal passages to open.
Meet with your doctor to review any prescription medications you may be taking. Ask your doctor to identify those that might intensify your problem. Some medications that you obtain by prescription can have a tendency to make you snore. Antihistamines, muscle relaxers, sleeping pills and pain killers can easily relax your throat muscles, and cause snoring. Partially obstructed airways cause snoring.
Elevate your head while you sleep, to reduce snoring. A thick pillow is good a choice to give your head some support. Using two or more pillows is also a possibility. If your head remains in an upright position while you are sleeping, it increases your airflow, lessening the chance that you will snore.
It’s important to exercise to prevent snoring. This helps to form the proper breathing patterns, so that you can take long deep breaths at night. Exercise reduces your stress, as well as helps your lungs stay healthy. We are often more prone to snoring when we are under stress.
If you suffer from congestion due to allergies or other issues, you are much more likely to snore while sleeping. Congested sinuses restrict airflow through the nasal passages, which makes you snore. A solution is to take a decongestant before you go to bed in order to get some restful sleep at night.
To keep your snoring under control, invest in a firm pillow. A soft pillow allows your head to fall into a position which causes your throat to collapse. You snore because your airways are somewhat obstructed. A firm pillow will keep all your passageways clear.
Consult your doctor regarding any prescriptions you may be taking that could be making you snore. If you notice snoring begins or increases after beginning prescription medications, talk with your doctor. For instance, sleeping pills, muscle relaxers, pain killers or antihistamines are known to restrict airways. These restricted airways can cause snoring.
Use an simple tongue exercise to alleviate snoring. Run your tongue across the back side of your upper 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.
It is hoped that reading this article has increased your confidence level about managing your snoring problem. Use this information in your daily life, and you should notice improvements shortly thereafter.
Losing weight often leads to a reduction in snoring. Excess fat in your neck can increase pressure in your throat, which can cause narrowing of your airways. The pressure can cause the airway to close off. The loss of even a few pounds of this extra pressure could make a huge difference.