Some people don’t like talking about their snoring. If you’re feeling self-conscious due to a snoring issue, read the article below for some practical advice to help you reduce it.
Try changing your sleeping position to cease snoring. 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, there will be less of a chance for snoring, because you will not have unnecessary pressure on your neck.
If you suffer from snoring and you smoke, consider quitting smoking. Smoking can irritate your throat, and cause it to swell. When your throat swells you are more likely to snore.
In order to prevent snoring, you should have open nasal passages. If you are congested, or your nasal passages become constricted, you’ll snore. If you are battling a cold, use vapor rubs, a humidifier or a neti pot to unclog your nasal passages. Nasal strips are another good option. These lift your nose open and let more air in.
Nasal strips can provide welcomed relief from bothersome snoring. These strips resemble bandage strips. However, they have a completely different function. Nasal strips are specially designed to hold the nasal passages open. This will make breathing from your nose easier, and you will stop snoring.
Overweight people are more likely to snore due to the excess fat in their neck area. Overweight people also store fat in their throat, blocking their airway and making snoring worse. If you are carrying around a couple of extra pounds, it may help if you lose some weight. It will not only make you feel and look better, it will help you sleep better also.
Even if you never noticed you were lactose intolerant, dairy products can cause snoring. Dairy products can increase phlegm production and this excess phlegm can then restrict the airflow through your breathing passages causing you to snore. Instead of drinking warm milk before bedtime, opt for hot, decaffeinated, herbal tea.
Prior to retiring for the night, have a couple of spoonfuls of honey. Though the reason for its effectiveness is unclear, many proclaim the benefits of honey for reducing snoring. This is not really that surprising when you think of the myriad of other applications honey has in folk medicine.
You can reduce your snoring with a tennis ball. To use this method pin a tennis ball onto the back of the pajamas you will be wearing that night. While you are asleep, feeling the ball against your back will cause you to turn onto your side. Side sleepers tend not to snore as the airway is unobstructed in that position.
Exercise your tongue regularly. This may seem funny, but moving your tongue back and forth and in and out can build muscle. Stick your tongue out and then make it rigid. Then, point it in different directions. When doing this routine, it’s important to hit each of the four points. This will tone your tongue muscles and decrease the chances of you snoring during the night.
Consider buying an adjustable bed to help remedy your snoring. An adjustable bed allows you to adjust your upper body so that it is more vertically-oriented. Your airway will remain more open while your snoring is reduced.
If you are a snorer, your allergies may be a main cause of your snoring; you should treat your allergies. Exposure to allergens causes your nasal passages to swell, which forces you to inhale and exhale through the mouth. This usually causes snoring. See if drugstore allergy medication will work, or consult with a physician for additional help.
Try some simple exercises to help control or get rid of snoring. Try doing throat exercise for 20 to 30 minutes per day to make throat muscles stronger. This will keep them from becoming too lax during the night. Some of the exercises consist of stating vowel sounds and moving your tongue into a curled position. This makes the upper respiratory system stronger and improves the strength of the muscles that aid in snoring.
Breathing through your mouth is what causes the sound of snoring. If you breathe through your nose, air will move down the back of the windpipe as it is supposed to do. You can avoid breathing by mouth when you use a chin strap or mouth sealant that keeps your mouth shut during sleep. Ask your local pharmacist to show you these devices.
The use of sleeping aids or alcohol should be curtailed when addressing a snoring issue. These products can reduce nervous system response and result in throat muscle relaxation, which then translates to snoring. Worse than snoring, the combination of the two can cause serious sleep apnea, which is known to result in vascular diseases. You should avoid these things if you are a snorer.
Do not drink alcohol or use sleeping pills before you sleep. These chemicals calm your body and relax your muscles, causing your throat to collapse. Active muscles in your throat can lead to snoring. Use caution, as some of these chemicals can cause sleep apnea.
Nasal strips may be just the thing for preventing snoring. These strips stick to either side of your nose and keep the nasal canals wide open. The wider your nostrils are opened, the easier it will be for you to breathe and your snoring should decrease. However, you should not use nasal strips if you suffer from sleep apnea.
Something as seemingly simple as snoring, can set off a chain-reaction of other health problems. The brain becomes deprived of oxygen, which can cause high blood pressure. You can experience carotid arteries, which increases the creation of plaque within arteries that transport to the brain. While this is not always the case, it is an important reason to prevent, and cure snoring.
All these suggestions can help to prevent snoring. You should always persevere and keep trying the tips you have learned from this article to help alleviate you snoring problem, and soon you will see positive results.