If the sound of your snoring rivals a freight train and you want to change this, then you should read this article. You can learn how to alleviate your symptoms and sleep peacefully.
If you suffer from snoring and you smoke, consider quitting smoking. Smoke can irritate the tissues located in your throat, causing your throat to swell up. One of the major causes of snoring is a swollen throat.
One of the main causes of snoring is a swollen throat.
Sleeping Pills
Making “fish faces” may help eliminate snoring. While it may sound rather odd, practicing this facial expression can workout the muscles in your throat and face. Close your mouth and suck your cheeks in. Move your lips around like a fish would. Do this a few times per day.
Taking sleeping pills can actually increase the amount of snoring you do, so refrain from taking them. One of the things that sleeping pills have is to relax muscles throughout your muscles. This can cause you to snore in your sleep.
Congestion causes the nasal cavities to contract, which can block air and result in snoring.
If you suffer from congestion due to allergies or other issues, you are much more likely to snore while sleeping. Congestion constricts your nasal passage and airway, leading to air blockage and snoring. Taking a decongestant medicine before you go to bed will reduce this.
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.
Losing weight should help to reduce your snoring. This causes the airways to constrict or partially collapse as you sleep. Even losing just a small reduction in weight can have a significant impact on your snoring.
Many prescription medicines can cause snoring, discuss if this is happening to you with your doctor. There are prescription medications that cause snoring. Muscle relaxers, sleeping pills, pain killers and antihistamines relax muscles and restrict the airway. Airways that are too narrow cause snoring.
Avoid exercising in the last hour before bedtime. Engaging in any type of physical exercise can exacerbate your snoring problems. Your airways may be constricted, which in turn results in snoring.
Use a humidifier every night to improve the air in your room each night. Humidifiers place a constant amount of warm moist vapor. One benefit this is a reduction in your level of snoring.
Overweight people, especially those with extra neck fat, will most likely snore more. Excess fat around the neck can cause pressure on the airways and keep air from flowing freely. If you are carrying around a couple of extra pounds, it may help if you lose some weight. You will feel better and look better, and there is a good chance you will sleep better too.
If you snore often, then be careful about what you consume immediately before you go to bed. Water is the safest bet if you need to have something to drink before bed.
Tennis Ball
If you are active and exercise regularly, this will help you stop snoring. Snoring is prevented by exercise because it regulates your breathing. Exercise reduces your stress, as well as helps your lungs stay healthy. Excess stress can wreak havoc with breathing patterns and make you more likely to snore.
The home remedy “tennis ball cure” has some loyal fans. This provides a physical reminder that you to not sleep on your stomach or side. Once you are used to sleeping in this position, the tennis ball can be removed.
You might be able to control your snoring by using an adjustable bed. These beds let you the option of positioning your upper body to be more vertically-oriented. This helps your airways from being crunched under your body’s weight, which can keep you from snoring as frequently.
If you sleep on your side, this will reduce your likelihood of snoring. If you sleep on your back, the chance of you snoring is greater. However, you will hurt your neck if you lay on your stomach while sleeping. Due to this, sleeping on one side is the best option.
Dairy products in your diet might be the culprit when someone who sleeps within earshot tells you find out that you snore. If you consume them just before you go to bed, discontinue doing so for seven days and observe the results. Dairy often produces mucus to build in the throat of many people. The increased phlegm may result in snoring. You need not have to eliminate dairy products entirely; simply avoid indulging in them well before bedtime.
Ask your doctor about mandibular advancement appliances fitted to you would be appropriate.This apparatus goes inside you mouth and fits up against your upper and lower teeth. The appliance holds your jaw to help alleviate snoring.
If snoring is a problem for you, rule out your medications as a possible cause. Some medications will dry out your nasal membranes, swelling your nasal passages and restricting your airflow. Others can make you feel sleepy and cause the throat muscles to relax and not take in adequate air.
Blow your nose and use a nasal spray prior to going to bed.
If you can’t get a good night’s sleep because of a partner who snores, try going to bed earlier than they do so that you have a chance of sleeping through their night-time noises. If you are considered a light sleeper, then this may not work very well, but it is worth a try.
If you are prone to snoring, then be careful about what you consume immediately before you go to bed. Many foods and beverages contain mild sedatives, which can cause the muscles located in your throat to relax too much. If muscles relax too much, the passages for air flow can become obstructed and lead to snoring. Drinking water is the best way to keep properly hydrated as you sleep.
Dealing with allergies is a good first step to eliminate snoring. Allergies can cause nostrils to be clogged and make it difficult to breathe. Allergy sufferers normally do not breathe through their noses, which in concert with other issues, which causes snoring.
Hopefully with the information in this article you can sleep a little better. Use the tips that you learned, and remember to stay committed in your quest to stop snoring.
Dairy products can cause snoring, even in those who do not suffer from lactose intolerance. Dairy products lead to an increased production of phlegm, which will obstruct your airways in your nose and throat. Instead of drinking warm milk at night, try warm tea and see whether that helps to reduce snoring.