Snoring is something that a lot of people do, yet they just feel like there’s nothing they can do to change it and accept it as part of their lives. Do you want to know how to cut down on snoring? Read on to find out.
Changing sleeping positions can help stop snoring. The average snorer snores when they are on their back because their throats slightly close, which restricts the amount of air that is able to pass through the airway. Sleeping on your side reduces stress on your neck and decreases your likelihood of snoring.
Using multiple pillows when you sleep can help to alleviate snoring. By sitting upright while sleeping will help nasal drainage from clogging up the nasal passages. In other words, this will stop you from snoring.
Seriously think about quitting smoking if you snore and are a smoker. Smoking irritates the tissues of your throat, which leads to swelling. Throat inflammation leads to snoring, and snoring, in turn, leads to a sore throat.
Making “fish faces” can help to eliminate snoring. Repeatedly making these faces can make your throat and facial muscles stronger. Close your mouth and suck your cheeks in. Moving you lips in a fish-like movement will give the right muscles a workout. This should be done a few times daily.
If you want to contain your snoring, you need to keep an eye on your body weight. Even though excess body weight isn’t always the cause of snoring, extra neck fat places pressure on your nasal passages, and can cause you to snore. If your weight gain is accompanied by a sudden onset of snoring, then it stands to reason that losing that weight will eliminate the problem.
If allergies and congestion are a part of your life, this can impact the frequency of snoring during the night. When the nasal passages and other airways get constricted by congestion, airflow is reduced and snoring becomes more likely. Before you go to sleep, take a decongestant to sleep better.
Ironically, if you take sleeping pills, you can end up snoring — so if you don’t take them, you reduce your risk of snoring. One major effect that sleeping pills have is to relax muscles throughout your body. Muscles that hold your nasal airways open will relax, causing them to slacken. This leads to snoring, not the result you were looking for!
Meet with your doctor to review any prescription medications you may be taking. Ask your doctor to identify those that might intensify your problem. The side effects of many prescription drugs can cause you to snore, or make your existing snoring more severe. Medicines like pain killers, antihistamines, sleeping pills and muscle relaxers all can restrict the airway. When the muscles in your airways become constricted, you snore.
You should try elevating your head when you sleep. Try using a pillow that’s extra thick. You could even attempt to utilize multiple pillows. With your head in this elevated position, you’ll be able to breathe better, which can diminish or eliminate your snoring.
Resting your head on a firmer pillow can help to cut down on snoring. Soft pillows promote narrow air passages. Because the air will have a harder time to get through, you will be snoring. Therefore, the use of a firm pillow is necessary to help keep your air passages open.
If you are suffering from allergies, you may be congested, which can cause you to snore at night. When the nasal passages and other airways get constricted by congestion, airflow is reduced and snoring becomes more likely. Before you go to sleep, take a decongestant to sleep better.
Now that you are aware of exactly how to rid yourself of snoring, you will be able to get a good night’s sleep. Feel free to try out this article’s suggestions, and see if they can make a difference in the quality of sleep you get.
Ask your doctor if any of the prescription, or over-the-counter medications, you’re taking could be causing or worsening your snoring. Prescription medications can cause you to snore as a side effect. There are many medications currently available that may relax the muscles in your throat and restrict airways. These medications include pain medicine, muscle relaxers, sleeping pills and antihistamines. Snoring is caused by restricted airways.