People who snore may be embarrassed about discussing the matter. So because no one talks about snoring, there is little widespread knowledge about how to alleviate it. Fortunately, this article is packed with practical advice and ideas that will make it easier for you to stop snoring.
You may find that raising your head onto 2 or more pillows while sleeping, will help reduce or eliminate snoring. The pillows will help prevent nasal discharge from accruing in the nasal passages and will instead force the discharge into the lungs. In other words, this will stop you from snoring.
Facial exercises such as the “fish face” can help prevent snoring. Making these faces provides exercise for the muscles in your face and your throat. Simply suck in your cheeks with your mouth closed. Pucker up like a fish! You want to do this a couple of times each day.
To reduce snoring, keep your airways open. A nose that is clogged or constricted can be a cause of snoring. Use humidifiers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. You may want to consider using nasal strips as a means to opening up your nasal passageway, which allows you to breath easier.
Make sure you get sufficient physical exertion in order to reduce your snoring. When you exercise, your breathing becomes more regulated, which in turn can reduce the risk of snoring. The exercise is vital to the respiratory system staying in shape, however, it greatly reduces stress. When you are stressed you tend to snore more in your sleep because you experience higher levels of breathing.
Resting your head on a firmer pillow can help to cut down on snoring. Soft pillows can relax the throat muscles, which narrow the air passages. Because the airflow is restricted, you start to snore. A firmer pillow will help to keep your air passages fully open.
To prevent snoring, sleep on your side. Laying on your back increases the amount of snoring you do while you sleep. However, if you roll over onto your stomach, your neck will experience stress. This is why it’s good to sleep on your side.
Try to lose a few pounds if you want to see a decrease in snoring. When you store excess fat in your neck area, it increases the pressure your airway is experiencing. The narrowing of your airways can cause snoring. As well as being good for your overall health, dropping the excess pounds can really help to reduce your snoring.
Determine whether or not medications that you take could be causing your snoring. There are some medications that are drying to the nasal membranes, causing them to swell and restricting airflow. Some medicines have the opposite effect, loosening your throat muscles and causing them to collapse inward.
While it may be difficult to face, losing excess weight can end your snoring problem. The additional weight will accumulate all over your body and this includes the neck. This results in partial obstruction and leads to vibrations that cause snoring.
Getting ample sleep every night will help you reduce your snoring. In addition to sleeping for a sufficient number of hours, however, you also need to sleep on a regular schedule. Hit the sack at the same time every night and set your alarm for the same time every morning.
Having your mouth open when you sleep can lead to snoring, because the sounds of snoring are created by breathing via the mouth and throat airway. Avoid these sounds by making sure you can only use your nose to breathe. Two popular and effective methods to control mouth breathing are chin straps and sealants for the mouth. Both keep the mouth closed while you’re asleep. You can find these devices at your local pharmacy.
If you snore, never skip breakfast or lunch. If you fill yourself up with breakfast and lunch, you will be less likely to overeat at dinnertime. When you can avoid sleeping with a full stomach, you will breathe easier, and be less likely to snore.
If you snore when you are asleep, consider blowing your nose, then spraying saline spray up it before you get into bed. Keeping your airways clear and hydrated will help you to breathe easier when you sleep. This will give you the ability to take in air through your nose, which can help your breathing patterns.
Do not drink alcohol or use sleeping pills before you sleep. These chemicals may calm your nervous system, which can relax your jaw muscles. When these muscles are too relaxed, snoring is the result. Use caution, as some of these chemicals can cause sleep apnea.
If you have a sleeping partner who snores, head to bed a bit earlier than your partner. This gives you a chance to fall asleep before their snoring even starts, possibly allowing you to sleep through it. If you’re a light sleeper, you may not be able to make this work, but it is worth a try.
Do not drink alcohol and limit what you eat a few hours before bed if you do not want to snore. Alcohol and excess food relax your throat muscles. Both of these can cause snoring and should be avoided to eliminate this problem.
Whether it is you or a loved one who is plagued by snoring, try using multiple pillows. Putting multiple pillows under your head will change the angle of your airways, giving more room for air. This can solve your snoring problem quickly.
Snoring can also be a psychological and stress induced problem, so you may want to consider taking up yoga or practicing some techniques which help you better control your breathing. Solving the snoring problem will help you sleep better. This will help you relax and reduce your stress level.
Lots of people are uncomfortable discussing their snoring. However, the information you have just learned should make it easier for you to talk about this problem. Use these tips to help yourself and possibly even to help another person.