Snoring can be a room with you from getting a restful sleep. Even worse, snoring could mean that you have a serious medical ailment. Read on to learn the reasons you beat snoring once and for all!
Switching your sleep position can halt snoring, for good. When sleeping on your back, your head is placed too low for your throat to stay open and allow you to breathe properly. If you sleep on your side, it will be easier to breathe; this also places less strain on the muscles of your neck.
Having a swollen throat can easily create a lot of snoring.
Making goofy “fish faces” is a great way to help reduce snoring. This may sound odd, but it makes more sense once you learn that it makes your face and throat muscles stronger. Close the mouth and suck your cheeks in.Move your lips like a fish would. You should practice this a few times each day.
If you snore and smoke cigarettes, one way to reduce the snoring is to quit the smoking. Smoking causes tissue irritation that may cause swelling in the throat. Having a swollen throat can cause a lot of snoring.
Nasal Passages
Make sure your nasal passages remain open to help prevent snoring. A nose that is clogged or constricted can cause you to snore. If you are suffering from a cold, try using a vapor rub, a humidifier or a neti pot to unclog your nasal passages. Nasal strips open up the nasal passageways, allowing air to enter.
Although it sounds strange, sleeping pills can increase your snoring; therefore, by staying away from them, you will snore less. Your muscles do relax when you take sleeping pills. The one that keeps your nasal passage wide open also sags, enabling the passages to be narrow. Therefore, you are more likely to snore.
A thicker pillow will provide more support for your head some support. Using multiple pillows may also a possibility. By elevating your head, you will keep your airways open, which will keep you from snoring as much.
There are prescription medications that have snoring as a side effect.Snoring is often caused by restricted airways.
You can reduce snoring by making funny “fish faces”. Making these faces is a real help, as silly as it sounds, because they exercise and strengthen important muscles in your face and throat. To do so, merely suck your cheeks in when your mouth is closed. Make your lips move like a fish would. Do this a few times per day.
Overweight individuals, including those with excess neck fat, are more likely to experience snoring. The extra fatty tissue that surround overweight people’s windpipes exasperates the extra fat around their windpipes. If you are a little heavier than you should be, try doing so now.
Exercise and physical activities can help you stop snoring problems. Exercise can be great for keeping your respiratory fitness and it also keeps stress under control.
Try elevating your head at night while you are sleeping, to see if it reduces your snoring. Use a thick pillow to support your head and your neck. You can also double up on pillows. Snoring will be less likely when you keep your head elevated and thus increase the amount of air you take in.
A great way to limit snoring is to ask your pharmacist for an over-the-counter anti-snoring remedy. There are of course remedies you can get via prescription, though if an over-the-counter medication works, you will probably save money going that route. These medicines reduce swelling in the throat so more air flow through your nasal passages.
Losing weight often leads to a few pounds can help to reduce snoring. This means that you have a higher chance of your airways to partially collapse during the night. Even losing just a few pounds can have a significant impact on snoring.
Consult your physician to discuss whether or not your medications may be causing you to snore. The side effects of many prescription drugs can cause you to snore, or make your existing snoring more severe. These medications relax the muscles in your airway, making it more difficult to breathe as you sleep. Known culprits include pain medications, muscle relaxers and other antihistamines. Restriction of the airway can cause snoring.
Eating smaller dinner can help to reduce snoring. Large meals eaten before bed will fill the stomach.
Avoid any type of moderate exercise within the hour preceding your bedtime. Physical exercise can shorten your breath when you sleep. This will narrow your air passages, and cause additional snoring.
Sleep on your side to help prevent snoring. If you sleep on your back, that increases your chances of snoring. Then again, sleeping on the stomach can strain the neck. This explains why sleeping facing to the side is the optimal way to sleep.
Place a humidifier in your bedroom at night and use nightly. Humidifiers put out a warm vapor that can moisturize the air. This can reduce snoring.
Sleeping face up will increase your back greatly increases the likelihood of snoring; try not to do it. If you find yourself sleeping on your back despite attempts not to, try attaching a large object to the back of your sleep attire. Rolling onto your back will cause discomfort, and you will not stay in this position.
It may be hard to believe, but singing out loud may help decrease your snoring incidents. The consensus among many doctors is that the throat strengthening benefits of singing can help reduce snoring problems. 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.
Tennis Ball
Many people are advocates of a cure aptly named “tennis ball” cure. This reminds you should only sleep on your back.Once you are accustomed to resting on your side, take the tennis ball off.
Eating a smaller dinner can help to reduce snoring. When you eat a large dinner too close to going to bed, your stomach gets filled up. This causes your diaphragm to be pushed up into your throat. This increased pressure can cause your throat to be blocked. Decreased airflow through constricted airways is a major reason snoring occurs.
You should now have a fuller understanding as to why there is snoring going on in your bedroom. If you apply some of the advice contained in the tips above, you should be able to eliminate some of the common snoring culprits. However, if you believe that your snoring could be caused by a underlying serious health problem, you should visit your local physician as soon as possible.