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. If you snore, you can take steps to change that.
If you both smoke and snore, you may be able to address your snoring problem by stopping smoking. Smoking irritates your throat and causes it to swell, leading to blockage and snoring. When your throat swells you are more likely to snore.
You can reduce snoring by making funny “fish faces”. Strengthening the muscles in the face and throat is effective in minimizing snoring. So, suck your cheeks in while keeping your mouth closed. Make movements with your lips, like you’re a fish. For best results, try this exercise several times every day.
Prop your head up so you can sleep easily instead of snoring. A thick pillow will support your head allowing your air passages to remain open. You could also stack a couple of pillows together. Doing this will keep the head upright. As a result, your airflow will be increased, and your snoring can be prevented or reduced.
Using nasal strips is a great way in reducing snoring. The strips are reminiscent a Band-Aid. Their function is quite different from a Band-Aid, though. They will help you breathe easier by keeping nasal airways open. This will make it easier for you to breath from the nose, and when that happens, your snoring will decrease.
If you want to stop snoring, upgrade to a pillow that is a bit firmer. Soft pillows promote narrow air passages. Snoring will occur if you cannot breathe properly. Therefore, the use of a firm pillow is necessary to help keep your air passages open.
One way to reduce or prevent your snoring is with a snoring treatment that you can purchase over-the-counter. Speak with your pharmacist to find out which remedies are the safest and most effective. Although prescription treatments are also available, you may be able to save money if you can find an effective over-the-counter product. These medications reduce swelling in the nasal passages, and treat other factors that affect your breathing, as well.
You can diminish your snoring by quitting smoking. If you can’t quit altogether, at least kick the habit for the few hours immediately before bed. Smoking causes your throat to swell up and your air passages to get much narrower. Constricted airways lead to more snoring, and quitting smoking can stop this problem from occurring in the first place.
Full Stomach
Avoid back sleeping, if you want to stop snoring. To avoid sleeping on your back, attach an uncomfortable object to the rear of your pajamas. Lying on the object won’t be comfortable and may even wake you up, so this technique helps you train yourself not to sleep on your back.
Eating smaller portions in the evening before bed, may help relieve snoring. Going to bed with a full stomach will likely exacerbate your snoring. Your full stomach will push your diaphragm up, which can block your throat. Snoring is often caused by reduced airflow through a narrow throat.
So many people claim the “tennis ball cure” is going to work. You can either sew a pocket on the back of your shirt and place the ball into that or put it into a sock and pin it to the back of your shirt. This provides a physical reminder that you should only sleep on your stomach or side. After you become used to sleeping on your side, you can remove the tennis ball.
Avoid strenuous physical activity immediately before bed. If you exercise too close to your bedtime, you might have trouble catching your breath when you lie down. This will lead to constricted airways, and excess snoring throughout the night.
One thing that might possibly treat your snoring issues is treatment with essential oils. Peppermint and eucalyptus are two essential oils that can help open up stuffy nasal passages. They ease your breathing, which means you are less likely to snore. Try them out when you get a little congested in the future.
Make sure that you are using a humidifier every night in the bedroom. Humidifiers create constant streams of moisturizing, warm vapors. The added humidity will help keep nasal passages and throat tissues moisturized. This will help to reduce your snoring.
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Think about what you’re eating and drinking right before going to bed. Some foods and beverages can make you snore. Your throat muscles can be loosened by alcohol, muscle relaxants and other things. The muscles then collapse inward and block airways; this results in snoring. If you must drink something before bedtime, make it water.
There are appliances called mandibular advancement appliances which may help your snoring. These appliances fit inside your mouth and they sit snug against your lower and upper teeth. As the name implies, these appliances position your jaw so that it is a pushed a little forward and can help stop snoring.
Consider a change in your sleep position, if you are wanting to eliminate snoring. A lot of snoring is caused by individuals sleeping on their backs. The throat muscles relax too much and fall together, impeding the airway. When you sleep on your side, you can prevent yourself from snoring and concentrate on just getting a good nights rest.
There is a common method used to treat snoring. You can avoid sleeping on your back and closing airways by adhering a tennis ball to your back, thus forcing you to turn to your side while sleeping.
Sleeping face up will increase your likelihood of snoring. Attach a large pillow or other object to your back after you get ready for bed. This will help you avoid lying on your back while asleep. If you do accidentally roll onto your back, the large object will make it too uncomfortable to stay there.
You can reduce your snoring by sleeping on the left side of your body. Divorces have actually been caused because the couple can’t get over the problems caused by snoring! There is no medical evidence that sleeping the left side of your body will stop your snoring. Some people swear by it, though!
Tennis Ball
Do not drink alcohol or use sleeping pills before you sleep. These chemicals may calm your nervous system, which can relax your jaw muscles. Tension in these muscle groups contributes to snoring. These substances have chemicals that can cause sleep apnea, so you need to be careful.
The unusual “tennis ball cure” has some loyal fans. Attach a tennis ball to the back of your shirt by sewing on a pocket or putting the ball into a sock and then sewing that on. This reminds you to not sleep on your back. After you get accustomed to sleeping on either side, you will not have to use the tennis ball any more.
If you sleep near someone else who snores, try turning in an hour or two before that person does so that you can get to sleep before the snoring noises begin. This may not work if you sleep lightly, but you can try!
Essential oils might help with your snoring problem. Certain essential oils such as eucalyptus, marjoram and peppermint help relieve nasal swelling and congestion. They can make breathing easier and can help eliminate your snoring. It is worth trying them out when you are congested.
There are remedies out there that are specifically designed for snoring and many people find relief with them. Many people swear by these sprays, nasal strips and homeopathic remedies. No matter what you decide to try, you should always speak with a doctor first to find out what they recommend would be the best option for your particular problem.
You’ve now learned some useful snoring remedies. You should feel confident that you can conquer your snoring problem once and for all. Implement the information you have learned here, and see how you can modify they way you sleep.
In order to stop snoring you may want to see if you are allergic to anything. Allergies can make nasal passages clogged which produces breathing problems. This will mean that you have to breathe through your mouth, causing snoring. Use anti-allergy medication, along with a humidifier, to limit the effect of allergies on your breathing.