If you have problems with snoring, do not worry because you are definitely not alone. Forty percent of men and twenty-five percent of women in the population are afflicted by snoring. People are at higher risk for snoring as they age. This article will provide some useful suggestions to deal with the problem of snoring, whether it’s you or a loved one.
Try changing your sleep position, in order to reduce snoring. Lying on the back causes most people to snore because the head is forced downwards by gravity, and the throat closes up slightly. Sleeping on your side will help to keep your airway open and reduce snoring.
To fight snoring, a number of people find relief in sleeping propped on multiple pillow, so their body is almost to the point of sitting up. You keeps nasal drainage from bulking in your nose passages so that they can flow into the lungs. By keeping the nasal passages clear, you will lessen your chances of snoring.
You are more likely to snore if you are overweight. Body weight doesn’t always play a huge role in snoring; however, too much fat in your neck places pressure on the airways, contributing to snoring. If the severity of your snoring increases whenever you gain weight, losing the extra pounds and maintaining your weight should help to eliminate your snoring.
Making “fish faces” can help to eliminate snoring. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring. To do so, merely suck your cheeks in when your mouth is closed. Make your lips move like a fish would. You should practice this technique a few times every day.
One way to prevent snoring is to stay hydrated. When there is a lack of water, your nasal secretions become denser and are more likely to increase clogging of your air passages. Try to drink at least ten cups of juice, water or any other non caffeinated and non alcoholic drinks each day as this can reduce the effects of your snoring.
If you have allergies or another condition that causes congestion, the chances of you snoring are increased. Your nasal passages and your airway will become congested if you have allergies. This congestion can easily lead to heavy snoring. Before you go to sleep, take a decongestant to sleep better.
If you want to decrease your snoring, you will need to quit smoking. If it is very difficult for you to quit, then do not smoke for several hours before you sleep. The passages through which air flows in your body will narrow when your smoke, due to swelling in your throat. When narrowed passages exist, so does snoring. Consider quitting as an alternative to an inflamed throat at night.
Performing throat exercises can make you less likely to snore. Work your tongue by sliding it across the backside of your upper front teeth. Move your tongue backwards, then bring it forward against your teeth. Repeat this exercise for about three minutes. Building muscle this way will strengthen your airways, keeping them open and cutting down on snoring.
Does it seem strange to you that singing might help with your snoring? One doctor has suggested that singing can help reduce snoring, because singing builds muscle in the throat and soft palate. You increase muscle tone which helps assist your passageways narrowing at night, so you don’t snore when you sleep at night.
Dairy foods may be causing your snoring, whether or not you have lactose intolerance. The reason is that dairy products contributes to the build-up of phlegm, which results in the obstruction of your airway in your throat and in your nose. If you currently enjoy a glass of warm milk before bed, try replacing the milk with tea, and see if your snoring improves.
Change your position, and how you sleep, to get rid of how you snore. A lot of snoring is caused by individuals sleeping on their backs. The muscles and tissue in their throats, relax and fall. By sleeping on one side or the other, you can stop this from occurring and get a good and restful sleep.
Your snoring can be reduced by just making use of a tennis ball. Before going to sleep, pin a tennis ball against the back side of your pajamas. Whenever you feel the ball, it will prompt you to turn to the side, instead of sleeping on your back. Snoring can reduce your snoring a lot.
Work your tongue out regularly. While this might sound a little odd, when you stick your tongue in and out, you are exercising it. Extend your tongue, keeping it rigid, pointing the tip first to the left, and then the right. Point to the four directions of the compass. This will tone your tongue muscles and decrease the chances of you snoring during the night.
Snoring can hinder your sleep, and the sleep of your partner too. And depending on the reason for the snoring, it can endanger your health as well. If your partner is affected by this, it is in your best interest to learn as much as possible about it. Follow the advice you learned in this article, and enjoy a more peaceful night’s sleep.