If you are troubled by snoring, you’re not the only one. It is estimated that up to twenty five percent of women and forty percent of men suffer from snoring. As you age, your snoring might seem worse, or at least to occur more frequently. If you want to figure out a way to reduce or stop your snoring, or you would like to help out a loved one who snores, read this article for some helpful suggestions.
To stop yourself from snoring, you may want to change positions when sleeping. Gravity is the main cause of snoring when laying on your back. Gravity pulls on the muscles at the front of the throat causing airways to narrow. In order to make sleeping more pleasantly, lie on your side. This will definitely reduce your snoring.
It can be helpful to make “fish faces” to eliminate snoring. This sounds very odd when you first hear it, but it makes more sense once you learn that it makes your face and throat muscles stronger. All you need to do is close your mouth and suck your cheeks in as close together as you can. Make your lips move like a fish would. This should be done a few times daily.
To stop snoring, try to find the cause of it. Certain health issues can cause snoring, and left untreated, snoring will never get better. Whether the problem is serious or not, your snoring could get worse over time.
Pregnant Women
Though it may seem uncomfortable at first, try sleeping in a semi-upright position by utilizing multiple pillows. This prevents drainage from accumulating in the nasal passages; instead, it becomes easier to breathe. This has the effect of cutting down on snoring.
Pregnant women must make a doctor’s appointment, immediately, if they start snoring. It is common for pregnant women to snore due to the additional weight on the nasal passages, but it’s important to ensure that the baby is still getting enough oxygen. Ask your doctor for advice on how to prevent problems that snoring can cause your baby.
Stay at a healthy weight and you can keep snoring down. Although excessive weight doesn’t necessarily cause you to snore more, extra fat around your neck can put additional pressure on the airways, which causes snoring. If the severity of your snoring increases whenever you gain weight, losing the extra pounds and maintaining your weight should help to eliminate your snoring.
Keep your body hydrated to reduce the likelihood of snoring. In a person that is dehydrated, the nasal passage secretions are thicker, which means they have the ability to block the airways and increase snoring. It is recommended that you get at least 64 ounces of water per day to reduce snoring.
Making “fish faces” can help to eliminate snoring. This may sound odd, but this is a type of exercise that can give strength to the muscles that can cause snoring if they are weak. To do the exercises, keep your mouth closed while sucking in your cheeks. Pucker up like a fish! You should practice this fish-mouth exercise off and on throughout the day.
In order to cut down on snoring, keep your head up while sleeping. Lay on a thick pillow, which will help support your head. Using multiple pillows may help you, too. If your head is elevated, the airflow should be much better and you will not snore.
If you suffer from congestion due to allergies or other issues, you are much more likely to snore while sleeping. When congested, your airways and nasal passages become congested, this may result in air being blocked and you end up snoring. One relatively simple way to get rid of this is to have a decongestant at the ready. Taking one when things get bad can really help you sleep better.
If you suffer from congestion due to allergies or other issues, you are much more likely to snore while sleeping. Air can be blocked from coming through nasal passages which can cause you to snore. One way to get rid of it would be to take decongestant medicine before going to bed, so you are able to get a more quiet nights sleep.
Stopping smoking can help you to stop snoring, as well. If quitting is not an option, refrain from smoking for several hours before you go to bed. The passages through which air flows in your body will narrow when your smoke, due to swelling in your throat. Narrow airways encourage snoring; if you can quit smoking, your throat will not swell as often and snoring should be less of a problem for you.
Consult your doctor regarding any prescriptions you may be taking that could be making you snore. Some of them might be the cause of your snoring problem. Sleeping pills, muscle relaxers, pain killers, and antihistamines can all make the muscles in your neck too relaxed, leading to airway restriction. Snoring is caused by restricted airways.
Surprisingly, one cure for snoring is to sing aloud. Studies show that your throat muscles become stronger as you sing. Increasing the muscle tone in these areas prevents your airways from narrowing as you sleep, making snoring less likely to rouse you from slumber.
Nasal Strips
It’s possible to reduce your snoring by choosing to eat smaller evening meals. Large meals near bedtime can fill the stomach up. This causes your diaphragm to be pushed up into your throat. This increased pressure can cause your throat to be blocked. Among the primary causes of snoring are decreased airflow and a narrow throat.
Nasal strips can be an excellent way to treat your snoring. Nasal strips strongly resemble Band-Aids. Their function is quite different from a Band-Aid, though. They are designed to keep your nasal passages open. You can breathe more easily from your nose that way, and therefore you will not snore.
One of the best ways to help with snoring, is to change your sleeping position. Most of the time, snoring occurs when a person sleeps on their back. This is because the tissue and muscles in their throats can fall when relaxed. Sleep on your side to prevent this, and have a peaceful night’s sleep.
Those people who are carrying excess weight, particularly around the neck, snore more than those who don’t. The excessive amount of fatty tissue that is surrounding windpipes of people that are overweight does not help the situation. Take weight loss into consideration if your weight might be a cause. In addition to looking and feeling more active, you will sleep snore-free as well.
Allergies may very well be the cause of your snoring; if so, now is a good time to have them checked out. When allergies are not treated, swollen nasal passages can make it impossible to get any air through your nose and this may result in mouth breathing. This usually causes snoring. If over-the-counter medicines fail you, talk to a medical professional.
An active lifestyle can reduce your snoring greatly. Exercising helps to keep your breathing stable, preventing snoring. Exercise not only keeps your lungs and nasal passages in optimal condition, it also keeps your stress levels down. If you are stressed out, it can change how you breathe, as well. This can increase your risk of snoring.
If you keep your mouth open while you’re asleep, you will snore more. When you breathe through your mouth, air vibrates and echoes as it travels down your throat. By breathing through the nose, air will bypass the throat. Utilizing a mouth sealant or a chin strap is an effect way to stop breathing through your mouth at night. These devices are available in most pharmacies.
Snoring not only affects your sleep habits, but those of your partner as well. It may also be a secondary effect of a larger health problem. If you or your loved one are people who suffer from this condition, it is probably best to learn everything you are able to about it. Find ways to get better sleep and peace of mind with the pointers from this article.
Don’t consume dairy right before you go to bed. Dairy products encourage snoring by increasing mucus production in the mouth and nose. This mucus can block your airways and make you snore more.