Most people snore, but some do it a lot more. If you think you are snoring too much, and you’re looking for ways to control it, read the article below for some helpful tips.
Keep your weight down to avoid 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 you are even a few pounds overweight, this may be the culprit.
Smoking can be a factor in your snoring levels. Quitting can ease this. Smoking irritates tissues in your throat, which can cause them to become swollen. When your throat swells you are more likely to snore.
To prevent snoring, make sure your nasal passages are open. If you are congested, or your nasal passages become constricted, you’ll snore. There are a few ways to keep the nose clear when you are sick, including neti pots, humidifiers, hot showers, and vapor rubs. Nasal strips may also be tried, as they help to lift open the nose, which allows more air to flow through.
It might seem a bit silly, but singing just might be a good solution for snoring. Singing utilizes throat muscles and helps to strengthen them over time. When these muscles become strong, this helps to minimize the possibility of you snoring. Musical instruments, such as the saxophone or trumpet, may also strengthen throat muscles.
See a doctor, if you’re pregnant and you snore. 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. See a doctor right away to make sure you do not have a life-threatening condition.
One strange way to reduce snoring is to make “fish faces”. That might sound odd, but making those kind of faces can make your throat and facial muscles stronger. Suck your cheeks in and pucker up your mouth. Move your lips to form the typical “face” associated with fish. For best results, do this a few times each day.
Speak to the doctor about any prescription medications that may cause your snoring. Certain prescription medications can cause snoring. For instance, sleeping pills, muscle relaxers, pain killers or antihistamines are known to restrict airways. Restriction of the airway can cause snoring.
Do not hesitate to make a doctor’s appointment during your pregnancy, if you begin to snore, or your snoring is above normal. It is normal for a lot of pregnant women to begin snoring due to the extra weight they are carrying, however, it is important to ensure that the baby is not missing out on oxygen because of this. See your doctor as soon as you can to rule out this life-threatening problem.
Ask your pharmacist to recommend a remedy to stop your snoring. They know about all of them, from sprays to strips, and will be able to find you an affordable alternative to prescriptions. Each medication treats a different cause, including congestion, swelling and muscle relaxation.
Singing aloud is a technique for reducing snoring. One doctor has suggested that singing can help reduce snoring, because singing builds muscle in the throat and soft palate. If you can increase your muscle tone, you’ll have a peaceful, snore-free sleep because your passageways won’t narrow while you’re asleep.
Reduce or eliminate your alcohol consumption, if you are bothered by snoring. Other medications such as sleep aids, sedatives or allergy medications should also not be taken before sleeping. Because these substances relax the muscles and tissues of the air passages, your breathing can be impaired and you may begin to snore.
Get a humidifier and have it on when you sleep every night. A humidifier adds a constant supply of warm, moist vapor to the air. As you inhale the vapor, you will be moisturizing, not only the nasal passages, but your throat as well. This can lead to a decrease in snoring.
Eat smaller evening meals to reduce snoring. Large meals eaten before bed will fill your stomach. This causes your diaphragm to be pushed up into your throat. This increased pressure can cause your throat to be blocked. When a throat is narrowed or blocked, airflow is reduced and may result in snoring.
Throat Muscles
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When snoring has become routine for you, then take a look at the things you are eating prior to sleeping. Alcohol, muscle relaxants and sedatives can all have a relaxing effect on your throat muscles. If your throat muscles relax too much, they may collapse and block the flow of air. If you have to drink something before bedtime, make it water.
If you are bothered by snoring, you might find the solution through a visit to your dentist. A dentist can take a mold of your teeth and make a mouth-guard for you. This mouth guard will help push the lower jaw forward, which will keep the muscles from narrowing during sleep. This constriction of tissues will cause snoring.
Change your sleeping position to help cure your snoring. Most often, snoring is caused by sleeping on your back. This is because the tissue and muscles in their throats can fall when relaxed. When you sleep on your side, you can prevent yourself from snoring and concentrate on just getting a good nights rest.
Snoring is caused by the person breathing with their mouth and down their throat. If you breathe through your nose, air will not go down your throat and you will be less likely to snore. Mouth breathing can be prevented through the use of chin straps or mouth sealants that work by keeping your mouth closed while you sleep. Check with your pharmacist for these devices.
As you can see, snoring is an issue that can be managed, even though it occurs while you sleep. Take the tips you have read here, apply them to your life, and you should be able to reduce or eliminate the amount of snoring you do!
If you snore, always make sure to eat a hearty breakfast and lunch. If you have had two hearty meals, you will be able to eat a light dinner. Keeping the food within your belly minimized, will allow for easier breathing when you sleep.