There are many people that are sensitive about their snoring, and how often they actually snore. If you are embarrassed by your own snoring and you are looking for ways to eliminate it, then the tips contained in this article could be very helpful to you.
You might try changing your sleeping position in order to decrease the possibility of snoring. The majority of people who snore do so while laying on their back, since gravity causes their head to go down and their throat to close up. To keep your airways open, try sleeping on your side.
Stay away from cigarettes if you tend to snore. When smoking, the throat tissues towards the back can get irritated. When this occurs, it can cause swelling in your throat. Swelling in the throat is one of the major causes of snoring.
Finding the root cause of your snoring problem will make it that much easier to solve. For instance, there are medical problems, including sleep apnea, that can cause snoring. The only way to diagnose these is to see your doctor and begin treatment. Over time, your condition may actually get worse.
It sounds silly, but singing may actually cure your snoring. Singing is a great way to exercise and strengthen the throat muscles. The probability of snoring decreases with the strength of the muscles in your throat. Also, some musical instruments, like the trumpet or saxophone, can strengthen your throat muscles.
Though it may seem uncomfortable at first, try sleeping in a semi-upright position by utilizing multiple pillows. This redirects drainage from the nose toward the lungs, which keeps the airway open. By keeping the nasal passages clear, you will lessen your chances of snoring.
“Fish face” may sound silly, but it could help you to stop snoring. Even though this may sound odd, making fish faces can aid in strengthening throat and facial muscles. Suck your cheeks in and pucker up your mouth. Move your lips as if you were a fish. Do this at least twice a day.
If you begin snoring while you are pregnant, consult a doctor right away. Snoring may be a sign that your fetus is being deprived of oxygen. If you snore during your pregnancy, check with your doctor to gauge your snoring’s impact on your baby.
If you are snoring and you are pregnant, you have to see a doctor right away. Snoring may be a sign that your fetus is being deprived of oxygen. So, ensure you discuss this with your doctor at your earliest convenience so that you can put your mind at ease.
If you don’t want to snore, drink plenty of water and other fluids. When dehydrated, your airways will become parched, making it more difficult for air to flow through. Drink at least 1 ounce of water for every 2 pounds of your body weight, to ensure you stave off dehydration and avoid snoring.
Nasal Strips
Keep your head in an elevated position while sleeping to help lessen your snoring. A thicker pillow will provide more support for your head. Many people find that using two or more pillows helps. Keeping your head upright will increase the amount of airflow into your lungs, and help to reduce snoring.
Nasal strips can be very effective at eliminating snoring. These strips resemble bandage strips. That being said, they don’t perform the same way as a Band Aid. By design, nasal strips help open up your nasal passages while you wear them. This facilitates breathing through your nose, and when you do that, you won’t snore.
People who are constantly congested because of allergies are a lot more likely to experience snoring while they sleep. Congestion in your airways and nasal passages inhibits airflow and makes it difficult to breathe while sleeping. One option is to take a decongestant before your bedtime; however, you should only use products that are formulated for nighttime use. Otherwise, it may be difficult to fall asleep.
Try getting OTC medication for your snoring by asking a pharmacist. Even though there are prescription medications, over-the-counter medications will be cheaper. These medications reduce swelling in the nasal passages, and treat other factors that affect your breathing, as well.
Ask your doctor if any of the prescription, or over-the-counter medications, you’re taking could be causing or worsening your snoring. There are prescription medicines that have snoring as a side effect. Most medications that contain antihistamines relax the throat muscles, which restricts airflow. Snoring is often caused by restricted air passages.
In order to snore less, sleep facing sideways. If you sleep on your back, it ups the chances of you snoring. Sleeping while laying on your stomach creates stress in your back and neck. This consideration shows why side sleeping is the most beneficial choice.
A decrease in snoring is just one more reason to quit smoking. If it is very difficult for you to quit, then do not smoke for several hours before you sleep. Smoking irritates the tissue in your throat, causing it to swell and restrict your airways. Narrow air passages mean you will snore more. So, not smoking before bed will mean that your airways stay more open.
Less Airflow
If you snore often, drinking alcohol may make it worse. Also, it is important not to take antihistamines, sleeping pills or tranquilizers prior to falling asleep. The reasons to avoid taking these aids is because they cause the muscles to relax, which will directly affect your air passage, and increase the likelihood of snoring.
You can reduce the chances of snoring by eating less at night. Eating a lot near bedtime will cause your stomach to be full. The diaphragm then pushes up on the throat, and that pressure can cause less airflow to go through the throat. Less airflow and a narrow throat are conditions that often promote snoring.
You can decrease snoring by consuming smaller portions of food at night. Large meals that are eaten too close to sleep fill the stomach. This can force the diaphragm upwards, and the resulting pressure can decrease or block air passage. Among the primary causes of snoring are decreased airflow and a narrow throat.
Purchase a humidifier and keep it operating in your bedroom every night. A humidifier provides a constant flow of warm, moist air. When you inhale moist air, your nasal passages, throat and airway are moisturized. This can lead to a decrease in snoring.
Limit the duration of exercise you get during the hour before going to bed. This is because your breathing can be interfered with by the exercise, just prior to you going to sleep. This will lead to constricted airways, and excess snoring throughout the night.
Now that you’ve read this article, you should know how to effectively eliminate your snoring. Try the tips offered here and you should get positive results.
You can stop snoring by simply changing the position in which you sleep. Snoring is quite common among the back sleepers. Your throat relaxes and your head falls backwards, stopping the air flow and causing your to snore. When you sleep on your side, you can prevent yourself from snoring and concentrate on just getting a good nights rest.