Snoring can be annoying and aggravating. Even if you don’t have a problem with snoring, living with someone who snores can be just as frustrating if not worse. Snoring produces an irritating sound, and it has an effect on the quality of sleep that someone is trying to get. Lucky for you, there are some things that can prevent or stop it. If you have a snoring problem, this article has advice that can help you solve it.
Snoring can be remedied by sleeping propped upon 2-3 pillows or by sleeping in a position similar to sitting. By doing this, you will keep drainage from clogging your nasal passageways and ensure that it flows down into your throat. This technique will help to prevent you from snoring.
Switch your sleeping position to stop snoring. Most people snore when they are lying on their backs, because gravity forces their head down, and your throat may slightly close up. Sleeping on your side allows you to position your head and neck more comfortably, resulting in clearer breathing and less snoring.
The strange thing is that taking sleeping pills can result in snoring. Skip them, and you will be less likely to snore. Part of the therapeutic effect of sleeping pills involves muscle relaxation. As the muscles holding your nasal passages open relax, the passages narrow. The result is the snoring sound as the air moves through these restricted air ways.
Throat Muscles
Make sure that your nasal passages remain open so that snoring can be avoided. If your nose is blocked or constricted, it will increase the chance of snoring. There are many things that can help eliminate clogged nasal passages, including humidifiers, steam showers, and vapor rubs. You may also use nasal strips that lift the nostrils, which allows more air to go through.
It sounds silly, but singing may actually cure your snoring. Singing involves using your throat muscles. Therefore, the more you sing the stronger they become. With adequate throat muscle strength, snoring is minimized. Also, there are a few musical instruments that can make your throat muscles stronger, the saxophone and trumpet are a couple.
One easy way to help reduce snoring, is to elevate your head using pillows. Lay your head on a fat pillow, which will provide your neck some support. Also, you can use two or three pillows. The more upright your head lies, the more open your airways will remain.
You can reduce snoring by making funny “fish faces”. Repeatedly making these faces can make your throat and facial muscles stronger. So, suck your cheeks in while keeping your mouth closed. Now, copy the movements fish normally make with their mouths. Repeat this routine a few times a day for maximum efficacy.
Nasal strips can be an excellent way to treat your snoring. These strips look somewhat like an adhesive bandage. However, they function much differently than a Band-Aid. Their purpose is to make sure your nasal passages are open. Snoring is practically impossible as long as you are breathing through your nose, and nasal strips will help you do so.
One of the best ways to reduce snoring is by ensuring that your nasal passages are kept open. If your nose is clogged or swollen, you are more likely to snore. Use humidifiers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. You can also try nasal strips, which lift the nose open and allow more air to pass through.
If you want to decrease your snoring, you will need to quit smoking. If you absolutely can’t quit, then stop smoking for a few hours before bedtime. Smoking causes the throat to swell and the air passages to tighten. If you are able to stop smoking, you reduce the swelling and often the snoring will be minimized or eliminated totally.
If you suffer from congestion due to allergies or other issues, you are much more likely to snore while sleeping. Air blockages from congestion can reduce your chances of breathing properly, which can yield discomfort and incessant snoring. One method for avoiding this is by taking a nasal decongestant prior to bedtime, so that a more restful sleep is possible.
Side sleeping is a great way to prevent snoring. If you lay on your back, you have a greater chance of snoring. Sleeping facing down isn’t a good idea, either, as this puts strain on your neck. This is why it’s good to sleep on your side.
Have a discussion with your doctor about any medications you are taking that could be causing your snoring. Some medications will cause snoring as a side effect. Medicines like pain killers, antihistamines, sleeping pills and muscle relaxers all can restrict the airway. Restriction of the airway can cause snoring.
Singing can help you stop snoring. One physicians believes that singing is a great remedy for snoring because it strengthens the muscles in the throat and soft palate. 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.
Performing throat exercises can make you less likely to snore. Work your tongue by sliding it across the backside of your upper front teeth. Slide your tongue backwards, and then bring it up back against your teeth; do this for three minutes. Working on the muscles in this process will help keep your passageways open and reduce the risk of snoring.
Avoid any type of moderate exercise an hour prior to bedtime. Physical exercise can take your breath away when you lie down. The lack of breathing will constrict the airways to the mouth and nose, thus resulting in snoring throughout the night.
This might sound a little odd, but snoring can be reduced by singing loudly. 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. When these muscles are toned, your air passages are less likely to narrow at night, and once you fall asleep, snoring should not be an issue.
You can stop snoring by simply changing the position in which you sleep. Snoring normally occurs when a person sleeps on their back. Your throat relaxes and your head falls backwards, stopping the air flow and causing your to snore. Laying on one side instead will stop that from happening, and you will experience a more restful, quieter sleep.
If you suffer from snoring and are overweight, you should use consider losing some weight. When you store excess fat in your neck area, it increases the pressure your airway is experiencing. This pressure will increase throughout the night causing your airways to constrict. Just the loss of a few pounds will make a big difference in the amount of snoring you experience.
If your partner informs you that you frequently snore, dairy products could be the culprits. For a full week, stop eating or drinking dairy products in the evening and see if this has a positive impact on your snoring. For many people, dairy causes mucus to pile up in their throat. If this occurs, snoring can happen. You can still eat dairy, just not around bedtime.
A humidifier can help in your battle against snoring. Humidifiers will produce a warm vapor which moisturizes the air. As you inhale the vapor, you will be moisturizing, not only the nasal passages, but your throat as well. This can help you snore less.
Try some simple exercises to help control or get rid of snoring. Try exercising your throat muscles for up to a half hour a day to strengthen the muscles and prevent nighttime collapses. You will execute this by voicing vowel sounds and repeated curling of your tongue. This strengthens your upper respiratory area, as well as the muscles.
If you snore and you suffer from allergies, treating the allergies might be the way to get rid of the snore. If allergies go untreated, they cause a swelling of your nasal passages and this keeps you from breathing through your nose. Inevitably, this causes you to snore. Try an over the counter medication for allergies or see your doctor if they are severe.
An appliance for mandibular advancement should be considered. This apparatus goes inside you mouth and fits up against you upper and lower teeth. It positions your jaw a little bit forward from it’s normal position, helping to alleviate snoring.
Excess Weight
If you snore, never skip breakfast or lunch. You’ll be less likely to eat a large dinner if you eat breakfast and lunch. Sleeping while you are less full will maximize airflow during sleep, which will cut down on snoring.
While it may be difficult to face, losing excess weight can end your snoring problem. Excess weight accumulates everywhere on the body, including the neck area. This weight will end up putting pressure on your airways, and can cause a partial obstruction, which leads to vibrations that causes snoring.
To minimize snoring, don’t drink alcohol or take sleeping pills. Both of these are central nervous system depressants, which cause the throat muscles to relax, which in turn, causes snoring. They may also cause the development of sleep apnea, a disorder which can cause cardiovascular disease. Therefore it is crucial that you avoid these substances.
Snoring can be frustrating to deal with. Snoring can keep the people around you awake so that nobody sleeps enough while dealing with this problem. Fortunately, there are steps you can take to deal with snoring. This article has provided several effective techniques that you can use. Take them to heart, and put them to good use in order to better manage your snoring.
To keep yourself from snoring while sleeping, refrain from eating dairy products immediately before retiring for the night. Eating dairy can make more mucus that can cause you to snore. Eliminating dairy from your regimen will help to create a smooth flow of air in and out of your body.