Snoring may be more than an unpleasant noise during sleep, but it could be an indicator of a hazardous health affliction. There are many different things that can lead to snoring; what affects one person to snore. Read on to find out what common causes are and what you kick snoring to the curb!
It can be helpful to make “fish faces” to eliminate snoring. These exercises build your muscles in your throat and face. Simply close your mouth and suck your cheeks in. Open and close your lips as though you are a fish. You should practice this technique a few times every day.
Try sleeping in a different positions. Lying on your back could cause your head to tilt too far back or forward, and the throat closes up slightly.
Many people find significant relief from snoring by sleeping in a more upright position using several pillows to open their airways and have been successful. This sleep position discourages mucus and other potential airway obstructions from congesting the sinuses, and instead allows them to flow down into the lungs. This technique will help to prevent you from snoring loudly.
Use an simple tongue exercise to alleviate snoring. Run your tongue across the back side of your upper teeth. Slide your tongue toward the back of your mouth and bring it back to the front for about three minutes. Building your muscles will help to keep your airway open during the night.
Throat Muscles
Singing can help you to overcome a snoring issue. Singing will build up the muscles in your throat muscles. Playing a wind or trumpet can also build your throat muscles.
You’ve probably never thought about singing being a cure for snoring, but it may be. Some doctors recommend singing as a means for building up palate and throat muscles. 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.
Taking sleeping pills can cause you to snore, so not taking them might actually help reduce the amount you snore. One of the ways that sleeping pills have is to relax muscles throughout your body. This can cause you to snore in your sleep.
One way to reduce snoring is to pucker up and make “fish faces”. While it sounds odd, practicing this facial expression can workout the muscles in your throat and face. Close your mouth and suck in the cheeks. Move your lips as if you were a fish would.You should practice this a few times each day.
If you lose weight, your snoring will naturally be reduced. Excess fat, especially fat around your neck, puts increased pressure on your airways. This can even cause your airways to partially collapse during the night. Even a modest amount of weight loss can improve your sleep and decrease snoring.
The use of illicit depressants can make your snoring worse. Marijuana and similar drugs are designed to create a feeling of relaxation. Pain killers bought on the street do the same effect. You might like the relaxed feeling when you are still awake, but once asleep, you will snore.
Some prescription medications can have a tendency to make you snore. Snoring is caused by restricted air passages.
Eat smaller evening meals to reduce snoring. Eating large amounts before bedtime fills your stomach. This causes your diaphragm to be pushed up into your throat. This increased pressure can cause your throat to be blocked. If your throat is narrowed, it causes a reduction in airflow. This is a major contributor to snoring.
You can cut back on the amount of snoring significantly by quitting smoking. If quitting doesn’t work, cut down and do not smoke near bedtime. Smoking causes the throat swelling and the air passage is minimized. Narrow airways encourage snoring; if you can quit smoking, by eliminating smoking you will not snore.
Losing a few pounds can help you reduce snoring. This can cause your airways to partially collapse as you sleep. Even a small reduction in weight can have a significant impact on your snoring.
Consider eating about a spoonful of honey prior to bedtime. No one really knows why it mitigates snoring, but the anecdotal evidence that it does work is strong. However, honey as always been a very useful ingredient in a lot of home remedies.
Eating a smaller evening meals can help to reduce snoring. Large meals eaten near bedtime can fill the stomach up.
If you snore, watch what you eat prior to going to sleep. Water is always the best choice for hydrating yourself before bed.
One of the best ways to help with snoring, is to change your sleeping position. The majority of snoring takes place when people sleep on their backs. The muscles and tissue in their throats, relax and fall. This can be prevented by lying on your side to sleep. Doing so provides peaceful, uninterrupted and more restful sleep.
Dairy products can cause more health problems than just lactose intolerance, regardless of whether they are lactose intolerant. Instead of drinking warm milk at night, try a glass of tea to lessen your snoring.
Consider eating about a tablespoon of honey before you go to bed.It is unclear as to why it seems to work, but many people can testify about the ability of honey to reduce snoring.
Exercise your tongue regularly. This may sound ridiculous, but sticking your tongue in and out functions as a form of exercise for it. While you’re doing this, keep your tongue rigid when it’s extended. Point the tip of your tongue in one direction, followed by another. Target all four compass points during this exercise. Your tongue will tone up and stay where it belongs as you sleep.
You may be able to control your snoring problems by using an adjustable bed. These beds offer you adjust the option of positioning your upper body at several different angles. This position can keep your tongue and airways from collapsing in on themselves, and will drastically help reduce snoring.
Your snoring could be a sign of a health issue or be a natural sleeping noise. Because there are many things that can cause snoring problems, there isn’t a one size fits all solution to the problem. But, the tips in the piece above can help you start addressing the problem.
The unusual “tennis ball cure” has some loyal fans. Use a sock to make a “pocket” that you place a tennis ball inside of, and sew the sock and tennis ball to the back of a sleep shirt that isn’t baggy. Having a tennis ball affixed to your back is a sure-fire way to avoid sleeping on your back! After you get accustomed to sleeping on either side, you will not have to use the tennis ball any more.