Although snoring is something pretty much everyone does, some happen to do it much more than others. However, if you worry that you are snoring too much and want to improve your sleep, follow the tips in this article.
Try changing your sleeping position to cease snoring. Most of the snoring occurs when people lay on their backs; your head is forced down due to gravity, and this may lead to your throat closing up a little. Sleep on your side to take some pressure off your neck and avoid snoring.
If you smoke cigarettes, there is a good chance that you also snore. Quitting one can mean quitting the other. Smoking causes the tissues located in back of the throat to become swollen and irritated. When your throat swells you are more likely to snore.
It might seem ridiculous, but singing might cure you of snoring. It works because singing uses and strengthens the throat muscles. Having toned muscles in the throat reduces snoring. Playing the sax or trumpet can also build up the muscles in your throat.
Taking sleeping pills to get to sleep can actually increase the chance that you will snore, so refrain from taking them. Sleeping pills relax your body, and that includes your muscles. The ones that keep your nasal passages open will sag, making the passages narrower. This will cause you to snore in your sleep.
One way to beat snoring is to pucker up and make “fish faces”. This sounds very odd when you first hear it, but it makes more sense once you learn that it makes your face and throat muscles stronger. To perform the exercise, keep your mouth closed as you suck in, causing your cheeks to contract inward. Move the lips like a fish. You should perform this type of movement a few times per day.
Open nasal passages help reduce snoring. A nose that is clogged or constricted may be one of the causes of snoring. If you are suffering from a cold, try using a vapor rub, humidifier or a neti pot to clear the blockage in your nose. Nasal strips are another good option. These lift your nose open and let more air in.
Nasal strips can help limit snoring. These strips are similar to a Band Aid. However, their function is very different. These strips open your nasal airways automatically. This can help to open the airways in your nose, reducing your snoring frequency.
Fat in your throat can cause you to snore. The additional fat constricting the nasal passages of fat people compounds the problem. If you weigh more than your ideal weight, it can be a good idea to try to lose some of those extra pounds. You will sleep well and feel better from the loss.
If you want your snoring to stop, use a firmer pillow. Softer pillows end up making your throat muscles relax, causing your air passages to narrow. You will begin snoring because it is difficult for air to get through. A firmer pillow will help to keep your air passages fully open.
Prevent snoring by using an over-the-counter remedy from the pharmacy. There are various prescriptions, but OTC medications can work and save you money too. These medications work by counteracting swelling, and other causes of restricted airways.
One way to decrease the occurrence of snoring, is to eat smaller portions at dinner. A large meal close to bedtime fills up the stomach. The diaphragm then pushes up on the throat, and that pressure can cause less airflow to go through the throat. A primary cause of snoring is a partially closed airway and the reduced airflow that results.
Before going to sleep, dine on a spoonful 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.
Exercise your tongue regularly. Stick your tongue out and pull it back in to exercise it. This may sound silly, but it actually strengthens your tongue muscles. Extend your tongue and hold it rigidly before pointing it in different directions. Make sure to point in all directions as you work your tongue out. You lessen your likelihood of snoring when you build up your tongue muscles.
Exercising your throat muscles can help stop snoring. Try exercising your throat muscles for up to a half hour a day to strengthen the muscles and prevent nighttime collapses. Weak muscles can be strengthened by vocal and tongue exercises, thereby improving the capacity of upper portions of your respiratory system to develop.
As you can see, there are many things you can do to help control your snoring, even if you are asleep. Commit yourself to using the information presented in this article to reduce your snoring.