Is your snoring keeping your significant other awake? Then take a look at this article. This article contains solid tips and advice about how you can reduce your snoring so you can sleep in peace.
Switching your sleep position can halt snoring, for good. Snoring often happens when people are sleeping on their backs. Since gravity pulls your head down it can cause your throat to close a little. If you sleep on your side, there will be less of a chance for snoring, because you will not have unnecessary pressure on your neck.
Many people have found that sleeping in an upright position helps to combat snoring. Prop yourself up with an extra pillow or two. The pillows will help prevent nasal discharge from accruing in the nasal passages and will instead force the discharge into the lungs. This will prevent you from snoring loudly.
Quit smoking if you want to stop snoring for good. Smoking results in tissues at the rear of the throat being irritated, and swelling can ensue. The swelling in your throat is the cause of your snoring.
Throat Muscles
“Fish face” may sound silly, but it could help you to stop snoring. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring. Just keep your mouth closed and suck your cheeks in. Make your lips move like a fish would. You should perform this type of movement a few times per day.
As silly as it may seem, singing may be the answer to curing your snoring. Singing is a great way to exercise and strengthen the throat muscles. If you strengthen your throat muscles, you are much less likely to snore. If you do not like singing, you can get the same results from playing wind instruments, such as the saxophone or the trumpet.
Elevate your head while you sleep, to reduce snoring. Use a thick, supportive pillow. Also, you can stack two thinner pillows atop one another. By elevating your head, you will keep your airways open, which helps to cut down on snoring.
If you snore, you may want to consider using nasal strips. These strips are similar to a Band Aid. On the other hand, they work in a very different manner. Their special design helps to open up your nasal passage. This will make breathing from your nose easier, and you will stop snoring.
Speak with your doctor to see if one of your medications is creating your snoring. 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. Restricted airways can cause you to snore.
Quitting smoking can have a huge impact on your snoring. If quitting is not an option, refrain from smoking for several hours before you go to bed. Smoking reduces the amount of space available in your airway by making your throat swell. The narrower your airway, the more you will snore; therefore, if you can quit smoking, the swelling of your throat will reduce.
Sleep on your side to help prevent snoring. Back-sleepers have a much higher risk of developing snoring problems. However, sleeping on the stomach is not recommended as it can put stress on your neck. Sleeping only on your side will assist you in sleeping through the night.
Do your best to sleep on your side if you experience snoring while you sleep. Laying on your back can increase your chance of snoring. Sleeping while laying on your stomach creates stress in your back and neck. Refraining from sleeping on your back and instead opting for your side will be more ideal for you.
Use a humidifier in your bedroom to help reduce snoring. Humidifiers generate a continual flow of warm moist vapor. When you inhale this vapor, your airway, which includes your nasal passage and throat, will get be moisturized. This can result in a decrease of your snoring.
Losing a few pounds can help to reduce snoring. 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. Your snoring may be improved if you lose even a couple of pounds.
Dairy products can cause snoring even if you are not lactose intolerant. They tend to increase your mucus production and accumulation, which blocks your nasal passages. If you currently enjoy a glass of warm milk before bed, try replacing the milk with tea, and see if your snoring improves.
If you snore often, watch what you eat prior to going to sleep. Sedatives, muscle relaxants, and alcohol will all have an extreme loosening effect on your throat muscles. This will cause them to be extremely relaxed, which causes snoring as air passes through. If you need to drink before you go to sleep, it is best to only have water.
Prior to retiring for the night, have a couple of spoonfuls of honey. Though the reason for its effectiveness is elusive, many people argue that honey can greatly limit snoring. That said, honey’s many other well-documented health benefits make it a safe option.
Dairy Products
Many people have found good luck with using a tennis ball to help stop snoring. The tennis ball cure is a unique method which involves attaching a tennis ball to the back of your pajamas. The ball serves as a reminder to stay off your back, even while you’re sleeping. Once you are accustomed to staying off your back at night, take the tennis ball off.
Consuming dairy products can cause snoring, even in people who do not usually have problems with lactose intolerance. In all people, dairy products increase mucous production. This excess mucous can obstruct the nasal passages and the trachea. Instead of drinking warm milk at night, try warm tea and see whether that helps to reduce snoring.
Treat your allergies to help stop snoring. Untreated allergies can cause swelling of the nasal passages, forcing you to breathe through your mouth. This is almost certain to lead to snoring. You should treat your allergies with common over-the-counter medicines, or consult with a physician in especially severe cases.
After reading the above advice, hopefully you feel less worried about falling sleep in the same room as others. Remember to apply the knowledge you have learned from this article every night, as without commitment, you will go back to snoring loudly every time you go to sleep.
Think about the possibility of nasal dilators for snoring relief. Not many people snore through the nose, but it is an issue for some people. Nasal dilators are designed to be positioned in your nasal passage in order to help it stay open. The open nasal passages can reduce or stop snoring.