Do you want to take care of? Most people snore sometimes, but if it affects your sleep, affecting your health and happiness.
Snoring can be caused by one or more conditions, and it is important to learn what the culprit for your snoring is. You may have an underlying medical condition that is causing you to snore. If you fail to identify it, however, you cannot expect your snoring to stop. By not treating the snoring and the side effect of the medication, your snoring could actually get worse.
Singing can help you to overcome a snoring issue. Singing will build up the muscles in your throat muscles. Playing a wind or reed instrument can also build up the muscles in your throat.
One way to eliminate snoring is by making “fish faces”. While it sounds funny, positioning your face like this can improve the muscle tone in your face and throat.Close your mouth and suck in the cheeks. Move your lips around like a fish. Perform this simple exercise a couple of times each day.
If you smoke, it may be wise to quit smoking to help you stop snoring. Smoking causes the tissues that are in your throat to get irritated, causing your throat to swell. Swelling of the throat is a main contributor to the reasons that snoring occurs.
Neti Pots
Make sure that your nose is clear and open so that snoring can be avoided. A nose that is clogged or constricted can be a cause you to snore.Use neti pots, steam showers, neti pots or vapor rub to clear your nose. Nasal strips are a good option, as they help to lift open the nose, increasing the amount of air you breathe through your nose.
Lessen snoring by sleeping with your head elevated. A thicker pillow will provide more support for your head. You could also stack a couple of pillows together. Your head will be up higher while you sleep, so you will breathe more easily and snore less.
Keep your body hydrated to avoid snoring. When there is a lack of water, your nasal passages stay unclogged and you are able to breathe without snoring. Try to drink 10 glasses of water or any other drink that doesn’t contain caffeine, to reduce your chances of snoring at night.
You can diminish your snoring significantly by quitting smoking. If you are unable to stop smoking, try not to smoke for at least two or three hours prior to going to bed each night. Smoking causes the throat to swell and your air passages to tighten. Narrow airways encourage snoring; if you can quit smoking, by eliminating smoking you will not snore.
Nasal strips can be an excellent way to treat your snoring. These nasal strips often resemble a bandage. However, they work very differently from bandages. Nasal strips have been designed specifically to keep your airways open. Keeping these passages open ensures easier breathing through your nose, which means those snores that keep your or someone else up at night become a thing of the past.
Slide your tongue back and forth between your teeth and your throat, then bring your tongue against your top teeth; repeat these motions for 3 minutes.
Some medications dry out your nasal membranes which makes them swell and impede the flow of air.
Consult your pharmacist to see if there are any recommended over-the-counter (OTC) snoring remedies you might try. Prescription remedies are also available, but if over-the-counter versions work, you will have less of an expense. These medicines fight swelling, and other things that narrow air passages.
Eating a smaller dinner can reduce snoring. Large meals close to bedtime will fill the stomach up.
Avoid strenuous exercise within the last hour preceding your bedtime. Physical exercise can take your breath away when you sleep. This can lead to airways which are constricted, and cause additional snoring.
Sleep on your side, rather than your stomach or back when working on snoring problems. Laying on your back can increase your chance of snoring. On the contrary, sleeping on the stomach can cause stress to the neck. Due to this, sleeping on one side is the best option.
Tennis Ball
The home remedy “tennis ball cure” is substantiated by many people. This reminds you should only sleep on your back.Once you are used to sleeping in this position, it is safe to get rid of the tennis ball.
Losing a few pounds can help to reduce snoring. Excess fat, notably the fat on your neck, places increased pressure in your airways. The extra pressure can cause your airway to slightly collapse throughout the night. Even a modest amount of weight loss can improve your sleep and decrease snoring.
You might be able to solve snoring by using an adjustable bed. You can raise your upper body to a more upright when you sleep on an adjustable bed. This will keep your airways unrestricted, and keeps your snoring to a minimum.
Getting at least eight hours of sleep every night will help you reduce snoring. However, it is not just about the amount of hours you sleep, it’s also being on a good sleep schedule.
Exercise your tongue regularly. Sticking your tongue in and out is a good exercise and you should not feel embarrassed about it. Hold your tongue rigid while it is extended and then first point the tip in one direction then another. Point to the four directions of the compass. When your muscles are more toned, you chances of better breathing are improved.
Essential Oils
Essential oils might help cure your snoring problem. Peppermint and eucalyptus oil are just two essential oils that can reduce nasal passages. Try them out when you get a stuffed up nose.
Refrain from sleeping on your back in order to minimize the chances that snoring will occur. If you are having a hard time staying off your back, tie or attach a tennis ball to the backside of your shirt. Rolling over will be uncomfortable, and you will not stay in this position.
Quite a few remedies exist to cut down on snoring. Try these guidelines and you will be able to rest better during the night, and eventually improve the quality of your life. You need all the sleep that you can get. Don’t let snoring take it away from you!