It can be hard to discuss the subject of snoring with those around you. Embarrassment can make it hard to find ways to prevent your snoring problem. This article can help you get rid of the snoring, though.
If you smoke cigarettes, there is a good chance that you also snore. Quitting one can mean quitting the other. Smoking results in tissues at the rear of the throat being irritated, and swelling can ensue. One of the major causes of snoring is a swollen throat.
Sleeping pills might help you fall asleep, but they can actually cause snoring, which makes your sleep less than peaceful. Sleeping pills work because they relax your muscles. The one that keeps your nasal passage wide open also sags, enabling the passages to be narrow. As a result, you’ll end up snoring.
One way to prevent snoring is to ensure that your body is always hydrated. If you don’t drink enough water, you can dehydrate yourself. This thickens your nasal secretions and makes it harder for you to breathe. Your clogged airways can cause you to snore. Try to drink at least ten cups of water every day, to reduce your chances of snoring at night.
Never use illegal drugs. These can cause you to snore. Cannabis is an example of a drug that will make a user feel extremely relaxed. Pain killers do this too. This relaxation that illegal drugs provide might feel good before you go to sleep, but once you get to sleep, that same effect will cause you to snore.
If a person carries excess weight, they tend to have fat around the neck, which can make them more likely to snore. When someone is overweight, they usually will have extra fatty tissue that surrounds their windpipes which does not help with snoring. If you need to drop a little weight, make that a priority. You will not only improve your health and appearance, but you may get better sleep.
Exercise is very important to implement during the day to reduce snoring. Physical activity keeps your breathing patterns regulated, which can help to reduce snoring. The exercise helps in two ways. Your stress is reduced, and your breathing system is kept in tip-top shape. When you are stressed out, your breathing pattern can be affected, making you more prone to snoring.
If you want to stop snoring, upgrade to a pillow that is a bit firmer. Softer pillows are known to allow throat muscles to relax, which results in narrow air passages. Because the air will have a harder time to get through, you will be snoring. Switch to a firm pillow, and your passageways will stay open.
The exercise of sliding your tongue along the backside of your front top teeth may help reduce snoring. Try sliding your tongue back and bringing it up against the front teeth for a duration of three minutes. Building your muscles will help to keep your airway open during the night.
In order to snore less, sleep facing sideways. If you sleep on your back, that increases your chances of snoring. However, if you roll over onto your stomach, your neck will experience stress. This is the reason why the perfect position for you to sleep in is on your side.
Don’t engage in vigorous exercise right before bed. Engaging in any type of physical exertion can leave you short of breath when you go to sleep. Constriction of the airways may lead to an increase in snoring while you sleep.
Consuming dairy products can cause snoring, even in people who do not usually have problems with 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.
Try eating a couple of spoons of honey prior to bed. No one really knows why it mitigates snoring, but the anecdotal evidence that it does work is strong. That said, honey’s many other well-documented health benefits make it a safe option.
You could often lessen your snoring using a tennis ball. You can sew a pocket inside the back of your night shirt for the ball, or simply pin the ball onto the back of the shirt. As you’re sleeping, you end up turning on your side as you feel the ball placed on your back. Laying on your side is the most effective way to reduce snoring.
Exercise your tongue regularly. It may sound like a funny idea, but if you keep sticking your tongue in and out of your mouth, it will get plenty of exercise. While the tongue is extended outwards, hold it taut and the point it towards the east, and then towards the west. Give your tongue exercises about a month to see if they improve your snoring habit. This will tone up your tongue muscles, which will reduce the likelihood of you snoring.
Sleep on your side to stop snoring. If you are having a hard time staying off your back, tie or attach a tennis ball to the backside of your shirt. The object will be impossible to sleep on, and you will stay off your back.
A lot of people believe strongly that the special “tennis ball cure” works. Attach a tennis ball to the back of your shirt by sewing on a pocket or putting the ball into a sock and then sewing that on. Having a tennis ball affixed to your back is a sure-fire way to avoid sleeping on your back! Once you learn to sleep on your side, it is safe to get rid of the tennis ball.
As you read earlier, many people do not feel like they can talk about snoring problems with others. With the advice in this article, you can feel more confident about your ability to rid yourself of your troublesome snoring.