It is recommended that an adult sleeps for at least 7 to 8 hours each night to stay in good health. However, this shouldn’t be eight hours of tossing and turning. It needs to be restful. That can be difficult to achieve if you or your partner snores. Here are a few suggestions that will help overcome this problem.
To curtail your snoring, you must first determine exactly why it is happening. If you have a condition that causes snoring, you must get it resolved if you want to stop. Over time, your condition may actually get worse.
Being overweight is one factor that can possibly exacerbate a snoring problem. Excessive body fat, especially in the neck area, places stress on the airways that can cause them to narrow, which commonly causes snoring. If your snoring gets worse after gaining a few pounds, losing them may help.
Keeping your weight under control is an important factor in avoiding snoring. Although excess weight does not directly correlate with snoring, excess neck fat does put more pressure on airways, which could result in snoring. If you have noticed a correlation between weight gain and increased snoring, then losing the weight will be of use to you.
You can reduce snoring by making funny “fish faces”. Strengthening the muscles in the face and throat is effective in minimizing snoring. Keep your mouth closed while inhaling to push your cheeks in. Open and close your lips as though you are a fish. Perform these exercises a few times each day.
One strange way to reduce snoring is to make “fish faces”. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring. To perform the exercise purse your lips and draw your cheeks in. Make movements with your lips, like you’re a fish. Do this a few times per day.
Cutting down on your smoking is a great way to minimize your snoring. If you’re unable to quit successfully, try not to smoke for at least two or three hours prior to going to bed each night. Smoking reduces the amount of space available in your airway by making your throat swell. Narrow air passages mean you will snore more. So, not smoking before bed will mean that your airways stay more open.
Visit your obstetrician, if you snore while pregnant. Snoring in pregnancy is common due to extra weight and pressure on your body, but you must ensure that it isn’t affecting your baby’s oxygen levels. Ask your doctor for advice on how to prevent problems that snoring can cause your baby.
Try this throat exercise to cut back on your snoring: slide your tongue against the back of your top front teeth. For three minutes, keep sliding your tongue backwards and then bringing it back up against your teeth. By working on these muscles, you’ll help ensure your passageways remain as open as possible so that you can decrease snoring.
People who are constantly congested because of allergies are a lot more likely to experience snoring while they sleep. Congestion makes passages and airways in the nasal cavity become blocked, which inhibits the flow of air and develops into snoring. Taking a decongestant an hour before bed can help to clear out your nose and allow you to sleep well.
Singing out loud could reduce your snoring. There is a physician who advocates singing as a method of limiting snoring, because the act of singing works to strengthen the muscles of the soft palate and the throat. These stronger muscles will keep your airway open, stopping your snoring and allowing you a good night’s sleep.
Nasal strips offer an excellent alternative to snoring. Nasal strips strongly resemble Band-Aids. They do a lot more than a Band-Aid ever could! Your nasal pathways will stay open throughout the night. You will be better able to breath with your nose and it can greatly decrease your snoring.
Cut down on exercise no less than one hour before bedtime. Physical exertion causes shortness of breath, contributing to pesky and potentially dangerous snoring problems. Your air passages can become constricted, which in turn results in snoring.
You can do some exercises to reduce your snoring by placing your tongue behind your front teeth. Thrust your tongue back and forth, from the back of your throat to the back of your teeth. Do this for several minutes. Developing stronger muscles should help you keep your throat and nasal pathways open while you sleep.
Purchase a humidifier and keep it operating in your bedroom every night. Humidifiers put out a consistent stream of warm vapor that can moisturize the air. When you inhale moist air, your nasal passages, throat and airway are moisturized. One benefit can be a reduction in snoring.
Singing can help you stop snoring. There is a physician who advocates singing as a method of limiting snoring, because the act of singing works to strengthen the muscles of the soft palate and the throat. Stronger muscles in the throat and soft palate help keep your air passages open at night. This allows you to avoid snoring and get a better night’s sleep.
Throat Muscles
A great method to avoid snoring is losing weight. Extra body fat in the neck increases the pressure on your throat and windpipe. This can cause your airway to slightly collapse in the middle of the night. Just a couple pounds can make a big difference in your breathing and cut way back on snoring.
Be judicious in your choice of foods, beverages and medications just before bedtime if you frequently snore. Things such as muscle relaxants and alcohol can cause the throat muscles to relax. If your throat muscles relax too much, they may collapse and block the flow of air. Drinking plenty of water is an excellent idea.
Treat your allergies to help stop snoring. If you do not take care of your allergies, your nasal pathways will swell and prevent you from breathing properly. This almost always leads to snoring. If over-the-counter medicines fail you, talk to a medical professional.
Before you go to bed, eat a spoonful of honey. While there’s no hard and fast evidence of why it is successful, a lot of people are convinced that honey is really beneficial if you are trying to reduce snoring. However, honey as always been a very useful ingredient in a lot of home remedies.
The amount of sleep you get each day will affect how badly you snore. However, just increasing the number of hours that you sleep is not enough; you also have to sleep on a regular schedule daily. You need to go to bed at night at the same hour, and wake up at the same hour each day.
Look at the position you usually sleep in at night – is it causing your snoring? Sleeping on your back is the worst position if you want to stop snoring. Relaxed throat muscles and an open mouth, create a higher likelihood that you will snore. To stop snoring, try to sleep on your side.
Essential oils may help cure your snoring problem. Some of these oils, such as eucalyptus and peppermint, are great at clearing stuffy nasal passages. By opening up nasal passages, you can breath easier, which will result in less snoring. It is worth trying them out when you are congested.
It may seem that you can’t control or treat your snoring problem. This isn’t the case. There are a number of ways to eliminate, or reduce, snoring. Follow the tips laid out here, and you can feel the benefits of sleeping well each night.
Talk to a medical professional about having your own mandibular advancement appliance created. Such appliances are custom-fitted for your mouth, fitting tightly with your upper and lower teeth. The appliance positions your jaw slightly forward, which can help you stop snoring.