People who snore may be embarrassed about discussing the matter. That makes it hard to eliminate. Read on to find some easy to use tips to help you get a better night’s sleep.
Making “fish faces” can help to eliminate snoring. Repeatedly making these faces can make your throat and facial muscles stronger. All you need to do is close your mouth and suck your cheeks in as close together as you can. Move your lips to form the typical “face” associated with fish. You should perform this type of movement a few times per day.
To stop snoring, try to find the cause of it. Certain health issues can cause snoring, and left untreated, snoring will never get better. Whether the problem is serious or not, your snoring could get worse over time.
In order to keep yourself from snoring, stay hydrated. When dehydrated, your airways will become parched, making it more difficult for air to flow through. Try to drink at least ten cups of juice, water or any other non caffeinated and non alcoholic drinks each day as this can reduce the effects of your snoring.
If you wish to prevent snoring, you should ensure that your nasal passages are open. People tend to snore more often if their noses are stuffy, or otherwise blocked. If you are sick, use things like neti pots, steam showers, vapor rubs, and humidifiers to open your airways. You might also want to experiment with nasal strips; they allow air to pass clearly through your nose by lifting the nose and keeping it open.
If you are active and exercise regularly, this will help you stop snoring. Exercise can help make your breathing more regular and will prevent snoring at night. Exercise not only keeps your lungs and nasal passages in optimal condition, it also keeps your stress levels down. We are often more prone to snoring when we are under stress.
Prop your head up when sleeping, to minimize snoring. A thicker pillow will do a better job of supporting your head. Using two or more pillows is also a possibility. Doing this will keep the head upright. As a result, your airflow will be increased, and your snoring can be prevented or reduced.
You can reduce your snoring significantly by quitting smoking. If you absolutely can’t quit, then stop smoking for a few hours before bedtime. Smoking causes your throat to swell, narrowing your air passageways. Cutting back on smoking or eliminating it entirely will reduce the amount of throat inflammation you suffer and make snoring less common for you.
People who are constantly congested because of allergies are a lot more likely to experience snoring while they sleep. Congestion constricts your nasal passage and airway, leading to air blockage and snoring. One option is to take a decongestant before your bedtime; however, you should only use products that are formulated for nighttime use. Otherwise, it may be difficult to fall asleep.
Drinking alcohol will make snoring worse, so quit now. You should also stay away from tranquilizers, sleeping pills and antihistamines at night. The reason for this is because these items relax your muscles, and then in turn this limits your air passageway and increases your snoring.
Nasal Strips
Try this throat exercise to cut back on your snoring: slide your tongue against the back of your top front teeth. Slide your tongue back and forth between your teeth and your throat, repeating the exercise until 3 minutes have elapsed. You can practice keeping your passageways open so that your snoring is reduced as it is easier for air to get into your lungs.
The usage of nasal strips are a great choice to relieve snoring. They look a lot like a Band-Aid. They are not the same as bandages, however. By design, nasal strips help open up your nasal passages while you wear them. This will make it easier for you to breath from the nose, and when that happens, your snoring will decrease.
Check medications that could cause snoring, if you snore. Many prescription medications can cause mucosal membranes to become dried-out, which then leads to swelling and impeded airflow. Other medicines, such as sedatives and muscle relaxants, can cause such slackening of the muscles in your throat, that adequate breathing becomes difficult and snoring is more likely.
Those people who are carrying excess weight, particularly around the neck, snore more than those who don’t. Overweight people also store fat in their throat, blocking their airway and making snoring worse. If you are above your ideal weight, think about shedding those extra pounds. You will, of course, look good and feel great. You’ll likely also stop snoring, as well.
Before you go to bed, swallow one or two spoonfuls of honey. Though the reason for its effectiveness is unclear, many proclaim the benefits of honey for reducing snoring. Since honey is an effective ingredient in many folk remedies, it’s not surprising that it can help with snoring too.
If you exercise, it could solve your snoring problem. Exercise helps you to regulate your breathing, both while awake and asleep. Physical exercise is an important part of respiratory health and it’s a great stress reducer as well! Excessive stress can increase the risk of snoring because it interferes with normal breathing.
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.
If you want to stop snoring, upgrade to a pillow that is a bit firmer. A pillow that is too soft can actually be too relaxing, encouraging the muscles in your throat to go slack and ultimately reducing the effective size of your airway. Snoring will occur if you cannot breathe properly. A firmer pillow can keep your passageways open.
Try exercising your tongue. Stick your tongue out and pull it back in to exercise it. This may sound silly, but it actually strengthens your tongue muscles. While the tongue is extended outwards, hold it taut and the point it towards the east, and then towards the west. Include all directions when performing this tongue exercise. By doing these motions, you can tone your tongue muscles and reduce snoring.
Singing out loud could reduce your snoring. One doctor suggests singing to treat snoring because of the way singing helps to strengthen the muscles in the throat and soft palate. When these muscles are toned, your air passages are less likely to narrow at night, and once you fall asleep, snoring should not be an issue.
Allergies may be causing the snoring. To stop the snoring, you may have to treat the allergies. Allergies can lead to swollen nasal passages, which may cause you to breathe from your mouth. These swelled nasal passages almost always cause snoring. See if drugstore allergy medication will work, or consult with a physician for additional help.
If snoring becomes a problem, investigate the possibility that the medications you take may be the cause. Many prescription medications can cause mucosal membranes to become dried-out, which then leads to swelling and impeded airflow. Others may relax your throat muscles and reduce your air intake while sleeping.
You may well find the snoring relief you seek by making a quick visit to your dentist. He can make a mouth-guard that molds to your mouth. This will keep your jaw in the right place, allowing your airway to stay open and the snoring to stop.
Most people won’t bring snoring up during a conversation, therefore they rarely get advice on the condition. With this information, you can share these solutions with others who have the same condition.
Sleeping while your mouth is wide open can cause snoring since the sounds created are coming from your breathing and your throat. If you breathe through your nose, you’ll be less likely to snore at all. To help keep your mouth closed and prevent mouth breathing while sleeping, use either a chin strap or mouth sealant. Your pharmacy will likely carry these devices.