If you are concerned about how loud your snoring is when you are asleep, take a few minutes to review this article. You can learn how to alleviate your snoring and help you rest better.
One way to beat snoring is to pucker up and make “fish faces”. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring. To perform the exercise, keep your mouth closed as you suck in, causing your cheeks to contract inward. Make your lips move like a fish would. Perform this simple exercise a couple of times per day.
Taking sleeping pills to get to sleep can actually increase the chance that you will snore, so not taking them might actually help reduce the amount you snore. One of the ways that sleeping pills work is to relax muscles of your body. This can cause you to snore in your sleep.
Pregnant Women
See a doctor, if you’re pregnant and you snore. Snoring during pregnancy may simply be cause by excess pressure, but you should make sure that it is not limiting the oxygen supply to your baby. See your doctor as soon as you can to rule out this life-threatening problem.
Pregnant women must make a doctor’s appointment, who discover that they snore, if they start snoring. While it is very common for pregnant women to snore during their pregnancies, you should ensure that it does not prevent oxygen from reaching your child. See a doctor as soon as you do not have a life-threatening condition.
Keep your body hydrated to avoid snoring. If you’re dehydrated, your nasal passages will secrete thicker mucus, making them more likely to clog your airways and lead to snoring. Try to drink 10 glasses of water or any other drink that doesn’t contain caffeine, in order to reduce the chance of you snoring.
Your doctor can give you information about any of your medications that could be causing snoring. Some prescription medicines tend to cause snoring. Muscle relaxers, sleeping pills, pain killers and antihistamines relax muscles and restrict the airway. Airways that are too narrow cause snoring.
The use of illicit depressants can often lead to snoring worse.Marijuana and similar drugs are designed to create a feeling of relaxation. Pain killers bought on the same effect. You might like the relaxed feeling when you are still awake, but once asleep, your snoring will begin.
Congested nasal passages don’t allow air to pass through easily, which makes you snore.
If you want to keep snoring at a minimum, try sleeping on one side when in bed. People who lie on their backs are more likely to snore. Sleeping while laying on your stomach creates stress in your back and neck. This is why sleeping on your side is the ideal sleeping position for you.
Exercise and physical activities can help you stop snoring at night. Exercise will build your respiratory system and cut down on your stress.
You can reduce your snoring you do by quitting smoking. If you’re unable to quit successfully, then stop smoking for a few hours before bedtime. Smoking increases throat to swell and the air passage is minimized. Narrow airways encourage snoring; if you can quit smoking, by eliminating smoking you will not snore.
If you are overweight, losing weight will likely make a difference in your snoring. Having extra weight around your neck can put an increased amount of pressure on the airways. This pressure will increase throughout the night causing your airways to constrict. Your snoring may be improved if you lose even a couple of pounds.
Sleeping on your back makes it more likely that you’ll snore.On the other hand, sleeping on the stomach can cause stress to the neck. This is why the perfect position for you to sleep on your side.
Avoid any type of moderate exercise an hour preceding your bedtime. Physical exercise can shorten your breath when you lie down. Your airways may be constricted, which in turn results in snoring.
Check medications that could cause snoring, if you snore. Certain medications dry out the nasal membranes, which can make them swell and reduce how much air can pass through them. Medications that contain sedatives can have the unfortunate side effect of relaxing the muscles in your throat, which makes it difficult to breathe freely during sleep.
If you are a snorer, then be careful about what you consume immediately before you go to bed. Water is always the best choice for hydrating yourself before bed.
Even if you have not been diagnosed with lactose intolerance, dairy products may be a common transgressor of snoring. Instead of drinking warm milk, try warm tea and see whether that helps to reduce snoring.
A tennis ball might be a simple solution to your snoring problems. You can sew a pocket inside the back of your night shirt for the ball, or simply pin the ball onto the back of the shirt. As you sleep, the sensation of the ball pressing into your back will help you stay on your side. While you are asleep on your side it will reduce your snoring greatly.
Consider eating about a spoonful of honey before you go to bed. Though the reason for its effectiveness is unclear, honey is believed to be an effective natural remedy for minimizing snoring.
Sleeping face up will increase your likelihood of snoring; try not to do it.To help you stay off your back, attach an object to your pajama back. Rolling onto your back will cause discomfort, and you will not stay in this position.
Many former snorers love the “tennis ball solution.” This special technique requires you to put a tennis ball behind your back; you can sew a special pocket on the shirt that you are wearing, or you can put the ball in a sock, then affix it behind your back. If you roll over on your back during your sleep the tennis ball will make it very uncomfortable. As soon as your body learns to avoid sleeping on your back, you can omit the ball.
Hopefully, the information provided here will be enough for you to stop snoring for good. It’s up to you to improve the quality of your sleep – take steps to reduce your snoring!