If you snore, you are certainly not alone. It is a common occurrence in both men and women and causes sleep problems for many people. The chance of being affected by snoring increases with age. To limit or stop snoring, whether for you or a loved one, try reading this article for suggestions.
Keep your BMI at it’s optimum level to reduce snoring. 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 your snoring got worse when you packed on the pounds, you know what you have to do now.
To prevent snoring, you should consider altering your sleeping position. Most of the snoring occurs when people lay on their backs; your head is forced down due to gravity, and this may lead to your throat closing up a little. To keep your airways open, try sleeping on your side.
Ironically, sleeping pills can cause you to snore and refraining from using them can reduce the amount that you will snore. One of the things that sleeping pills do is relax your muscles. The ones keeping your nasal passages wide open will also sag, letting the passages become narrower. This can cause you to snore.
It is possible to stop snoring by making a face like a fish. That might sound odd, but making those kind of faces can make your throat and facial muscles stronger. To perform the exercise purse your lips and draw your cheeks in. Then, move your lips just like a fish would. You should practice this technique a few times every day.
Clearing or opening your nasal passages can keep you from snoring. When a nose is clogged, it can help contribute to snoring. A great way to clear up your nose is to use vapor rubs, humidifiers, neti pots or steam showers. Nasal strips can also help you because they actually lift your nose open, allowing air to enter.
You should try elevating your head when you sleep. A thicker pillow will provide more support for your head. Also, you can use two or three pillows. Doing this will keep the head upright. As a result, your airflow will be increased, and your snoring can be prevented or reduced.
Throat exercises can help reduce snoring. One exercise to help against snoring is to press your tongue against your front teeth. Try sliding your tongue back and bringing it up against the front teeth for a duration of three minutes. Building muscle this way will strengthen your airways, keeping them open and cutting down on snoring.
If you use nasal strips, they will help to reduce snoring. The strips are similar in appearance to a Band-Aid. They are not the same as bandages, however. These strips are specifically designed to lift open the nasal passages. That makes breathing through your nose easier. When you breathe through your nose, you’ll stop snoring.
Sleep on your side to prevent snoring. If you sleep on your back, that increases your chances of snoring. Sleeping while laying on your stomach creates stress in your back and neck. This is why it’s good to sleep on your side.
Exercise often to reduce the intensity of your snoring. Exercising helps you develop regular breathing patterns, which should allow you to breathe easily when you sleep. Exercise reduces your stress, as well as helps your lungs stay healthy. High stress levels can alter breathing and increase the chances of snoring.
If you lose weight, your snoring will naturally be reduced. Excess fat, especially fat around your neck, puts increased pressure on your airways. This pressure can cause your airways to constrict or partially collapse as you sleep. Dropping only five or ten pounds can reduce snoring significantly.
Quitting smoking can greatly reduce your snoring. If you find it impossible to stop smoking, then at least cut it off in the hours that precede sleep. Smoking causes your throat to swell, which narrows the airway. When narrowed passages exist, so does snoring. Consider quitting as an alternative to an inflamed throat at night.
Check out any medications you are on for potential causes of your snoring. Some medications will dry out your nasal membranes, swelling your nasal passages and restricting your airflow. Other medicines can act like a sedative, causing your throat muscles to relax to the point where you cannot get adequate air when you are sleeping.
One good way to prevent snoring is to talk to your pharmacist about any snoring remedies you can get over the counter. There are of course remedies you can get via prescription, but if an over-the- counter medication works for you, it will usually be cheaper. These kind of remedies reduce the swelling in your throat and nose, and help you breathe.
Avoid exercising in the last 60 minutes before you go to bed. Engaging in any type of physical exertion can leave you short of breath when you go to sleep. Constriction of the airways may lead to an increase in snoring while you sleep.
Here is an effective exercise you can use to make your snoring less severe: Push your tongue back and forth against the rear of your upper incisors. Try sliding your tongue back and bringing it up against the front teeth for a duration of three minutes. Working the muscles this way can help your airways remain open so that you are less likely to snore.
Even if you are not lactose intolerant, dairy products may be a common transgressor of snoring. Dairy foods increase phlegm production, and phlegm can block airways in your throat and nose. You can consider drinking warm tea instead of your usual warm milk to see if this will reduce on your snoring.
If you want to avoid snoring, start side-sleeping at night. Back-sleepers have a much higher risk of developing snoring problems. Then again, sleeping on the stomach can strain the neck. Sleeping only on your side will assist you in sleeping through the night.
The unusual “tennis ball cure” has some loyal fans. This special technique requires you to put a tennis ball behind your back; you can sew a special pocket on the shirt that you are wearing, or you can put the ball in a sock, then affix it behind your back. Having a tennis ball affixed to your back is a sure-fire way to avoid sleeping on your back! Once you’ve become accustomed to sleeping all night on your side, you can get rid of the tennis ball.
Eating smaller evening meals can reduce snoring. Eating a lot near bedtime will cause your stomach to be full. This will cause your diaphragm to be pressed up towards the throat, and the subsequent pressure could cause blocking, or decrease the space near your throat. Decreased airflow through constricted airways is a major reason snoring occurs.
You allergies may be to blame if you suffer from snoring. If allergies go untreated, they cause a swelling of your nasal passages and this keeps you from breathing through your nose. This will almost always cause you to snore. If you have severe allergies, consult your doctor; otherwise, try an over-the-counter allergy medication.
Adequately monitor how much exercise you are doing each hour and try to push in a much smaller amount before going to bed. Physical exercise can take your breath away when you lie down. The lack of breathing will constrict the airways to the mouth and nose, thus resulting in snoring throughout the night.
Dairy products may be the culprit if you find out that you snore. Dairy products immediately prior to bedtime can especially increase snoring. Consuming dairy before bed causes mucous to accrue in the throat for some people. As a result, frequently they snore during sleep. You need not avoid dairy products entirely; simply avoid indulging in them within a few hours of going to bed.
If you want to cease snoring, change your sleeping position. People who sleep on their back are much more likely to snore during the night. Your throat relaxes and your head falls backwards, stopping the air flow and causing your to snore. Sleeping on your side will prevent this from happening, and can bring a quieter and more restful night of sleep.
Discuss with your physician about mandibular advancement appliances, and if they can help you. This apparatus goes inside you mouth and fits up against you upper and lower teeth. The appliance holds your jaw a little bit more forward than usual to minimize snoring.
Tennis Ball
To minimize snoring, don’t drink alcohol or take sleeping pills. Both of these are central nervous system depressants, which cause the throat muscles to relax, which in turn, causes snoring. Sleep apnea (and the subsequent cardiovascular system damage) may be the result of abusing depressants. Do your best to avoid these if you snore.
You could often lessen your snoring using a tennis ball. Attach the ball in the center of your back on the shirt you wear to bed. During your sleeping time, you will go to your side naturally once the feeling of the tennis ball bugs you. Sleeping sideways reduces snoring significantly.
Blow your nose and utilize saline nasal spray prior to going to bed. This will allow you to breath easier at night. This will give you the ability to take in air through your nose, which can help your breathing patterns.
Snoring can be a real problem for you, and for anyone that shares your bed. It may also be harmful to your health, depending on what it is stemming from. If you or someone you love snores, you need all the information you can get. Follow the advice here and become able to enjoy sleep in a peaceful manner.
You may find relief from snoring by the use of nasal strips. These strips adhere to the outside of the nose, opening the nostrils up. This wider air passageway helps you breath better so that you won’t snore nearly as much. These strips aren’t recommended for people that also suffer from sleep apnea.