Many people are embarrassed by the fact that they snore so much. If you are embarrassed by your own snoring problem, then read on to find out how you can solve it safely and for good.
Try changing your sleeping position to cease snoring. 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. If you sleep on your side, it will be easier to breathe; this also places less strain on the muscles of your neck.
Keeping your body weight under control can help to minimize snoring. Excess body weight is not always the culprit, but it can be difficult to breathe if your neck area has extra fat. If you notice that your snoring becomes worse when you gain a few pounds, shedding the extra weight will probably help you.
The first step to curing yourself of snoring is to discover the cause of your snoring. Sometimes snoring is the result of a larger, more significant medical problem, and trying to treat the snoring without addressing the core issue will not get rid of it. By not treating the snoring and the side effect of the medication, your snoring could actually get worse.
As ridiculous as it sounds, singing may help cure your snoring. When you sing, you are toning the muscles in your throat. Throat muscles with strength are less likely to permit snoring. Likewise, some musical instruments, such as the saxophone or trumpet, can strengthen these muscles too.
Keep your BMI at it’s optimum level to reduce snoring. 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 worsens as you gain some weight, dropping this weight will likely assist you.
People who are constantly congested because of allergies are a lot more likely to experience snoring while they sleep. Congestion causes nasal passages and airways to become constricted, which can block air and result in snoring. There are many types of medicines that you can take to de-congest your body for a peaceful sleep.
Taking sleeping pills can actually increase the amount of snoring you do, so not taking them might actually help reduce the amount you snore. Your muscles do relax when you take sleeping pills. The muscles in your nasal passages will also relax, which makes the passages smaller. Because of this, you will eventually snore.
Meet with your doctor to review any prescription medications you may be taking. Ask your doctor to identify those that might intensify your problem. There are prescriptive medicines that are a direct cause of snoring. For instance, sleeping pills, muscle relaxers, pain killers or antihistamines are known to restrict airways. When the muscles in your airways become constricted, you snore.
Making “fish faces” may help eliminate snoring. It sounds funny, but making these faces will strengthen throat and facial muscles. To perform the exercise, keep your mouth closed as you suck in, causing your cheeks to contract inward. Move your lips and mouth like you are a fish. You should perform this type of movement a few times per day.
Getting an adequate amount of exercise can help to reduce snoring. When you exercise, your breathing becomes more regulated, which in turn can reduce the risk of snoring. The exercise helps in two ways. Your stress is reduced, and your breathing system is kept in tip-top shape. When you are very stressed, your breathing patterns change, increasing your chances of snoring.
Avoid the use of illegal drugs. Many drugs, legal and otherwise, increase the likelihood of snoring. Narcotics such as marijuana act just like legal relaxants. Obviously, street drugs like pain killers, have this effect as well. Relaxation feels great during waking hours, but it causes snoring during sleeping hours.
Front Teeth
If you are active and exercise regularly, this will help you stop snoring. Exercise can help make your breathing more regular and will prevent snoring at night. Exercise not only keeps your lungs and nasal passages in optimal condition, it also keeps your stress levels down. Excessive stress can increase the risk of snoring because it interferes with normal breathing.
To reduce your snoring problem, try sliding your tongue against the back of your front teeth. Try sliding your tongue back and bringing it up against the front teeth for a duration of three minutes. As you engage the muscles in your mouth and jaw, you will be promoting open airways. As a result, you will be less likely to snore.
Replacing your existing pillow with a new, firmer one can help you stop snoring. Softer pillows can cause the muscles in your throat to relax and restrict your airways. Because the air will have a harder time to get through, you will be snoring. A pillow that is firm, however, can assist in opening air passageways.
One interesting way to help relieve snoring is by singing loudly. Singing builds up the muscles in your soft palate and throat. A healthy muscle tone can prevent your airways from tightening during the night, preventing snoring, and allowing you to get a restful night’s sleep.
If you smoke, quitting can diminish your snoring. If quitting doesn’t work, ensure that you don’t smoke within two hours of your bedtime. Smoking causes your throat to swell, leading to the narrowing of your airway. When your airways are restricted, you’re more likely to snore. Therefore, if you quit smoking, you reduce the risk of your throat becoming swollen and decrease your chances of snoring.
Eating smaller evening meals can reduce snoring. When you eat a large dinner too close to going to bed, your stomach gets filled up. 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. A primary cause of snoring is a partially closed airway and the reduced airflow that results.
If you snore, you should avoid drinking alcohol. Other medications such as sleep aids, sedatives or allergy medications should also not be taken before sleeping. Drugs and alcohol will cause your muscles to overly relax and this, in turn, will worsen snoring problems.
Taking a long, hard look at what you eat, drink, and ingest before bed can help you overcome your snoring. Things including alcohol and muscle relaxants could lead to the muscles being loose in your throat. This may cause collapsing inward, which can obstruct your air passages and cause snoring. If you find you need a drink prior to going to bed, stick to water.
Some doctors believe that building up the muscles in your upper throat can end snoring problems. Some doctors say that you can sing to remedy your snoring, because when you sing muscles build up the soft palate in the throat. A healthy muscle tone can prevent your airways from tightening during the night, preventing snoring, and allowing you to get a restful night’s sleep.
Many times just changing the position that you sleep in can eliminate snoring. Sleeping on your back is the worst position if you want to stop snoring. In this position, the throat muscles and other tissues relax, and are more likely to block airways. Sleep on your side to prevent your muscles from relaxing.
Keep a humidifier running in your bedroom during the night. These give off a steady stream of hot moisturizing vapor. When you breathe the vapor, you will moisturize your throat and passageways to reduce snoring. This can minimize your snoring.
Tennis Ball
A tennis ball is a cheap, simple item that can help you with your snoring. Pin this ball to your nightwear before bed. The discomfort you feel from the tennis ball will naturally cause you to turn to sleep on your side. By sleeping on one of your sides, you can drastically decrease snoring.
A simple item like a tennis ball can be used to minimize snoring. Before going to bed, put the tennis ball onto the back of the clothes that 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 facing sideways is a useful technique for reducing snoring.
One way to help eliminate snoring is to avoid sleeping on your back. If not sleeping on your back is an issue, you could always attach an item like a tennis ball to your nightwear. Rolling onto your back will cause discomfort, and you will change your position.
There are anti-snoring exercises that can reduce the intensity of your snoring. Daily throat exercises can keep throat muscles from collapsing by strengthening them. You do these exercises by repeating your vowels and curling the tongue. This makes your respiratory system stronger, which reduces snoring.
If you snore, try going to the dentist to see if they can help. He can make a mold in the shape of your mouth and create a mouth guard for you. You should wear the mouth-guard every night, as it can lessen the chances of snoring; it holds your lower jaw in a position that is slightly forward, keeping your airways open sufficiently.
Ask your physician about whether or not having one of the mandibular advancement appliances fitted to you would be appropriate. These appliances go into your mouth and fit snugly against both the lower and upper teeth. As the name suggests, mandibular advancement appliances, position your jaw somewhat forward of it’s normal position and this can help alleviate snoring.
If you snore, make certain that breakfast and lunch are daily activities. If you have had two hearty meals, you will be able to eat a light dinner. If your stomach isn’t full of food, you will be able to breathe easier when asleep, reducing the chances of snoring.
Now you are better prepared to approach and resolve your snoring problems. Don’t give up until you find a method that works for you. Use the tips from this article to get started.
A simple solution to reduce your snoring is to sleep on the left side of the body. Bear in mind that snoring is not just a problem for you, but that it also deprives your partner of sleep. This solution hasn’t been clinically proven to work, though. Though there is plenty of anecdotal evidence which shows that sleeping on your left side will open up the airways and reduce some snoring.