Nearly everyone snores to some degree. However, for some people it’s a more serious problem than for others. If you don’t want this to be a fact of life any longer, read on to find the solution to your problem.
A change in your sleeping position of choice may help you stop snoring. Gravity is the main cause of snoring when laying on your back. Gravity pulls on the muscles at the front of the throat causing airways to narrow. Sleep on your side to relieve stress from your neck and to make sleeping easier; your tendency to snore will be reduced.
Sleeping Pills
One way to cut down on snoring is to stay in a healthy weight range. Body weight doesn’t always affect snoring, but any excess fat around the neck can add pressure to airways and lead to snoring. If you notice that your snoring becomes worse when you gain a few pounds, shedding the extra weight will probably help you.
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 pills that keep your nasal passage open will sag, so this leads to the passages becoming narrower. The outcome of this is that you end up snoring.
One strange way to reduce snoring is to make “fish faces”. Although it may sound strange, these faces help strengthen your facial and throat muscles. So, suck your cheeks in while keeping your mouth closed. Pucker up like a fish! Do this at least twice a day.
You can reduce snoring by making funny “fish faces”. It sounds funny, but making these faces will strengthen throat and facial muscles. All you need to do is close your mouth and suck your cheeks in as close together as you can. Now, copy the movements fish normally make with their mouths. Perform these exercises a few times each day.
If you are suffering from allergies, you may be congested, which can cause you to snore at night. When the nasal passages and other airways get constricted by congestion, airflow is reduced and snoring becomes more likely. There are many types of medicines that you can take to de-congest your body for a peaceful sleep.
Elevate your head while you sleep, to reduce snoring. A thick pillow will support your head allowing your air passages to remain open. You could even attempt to utilize multiple pillows. Doing this will keep the head upright. As a result, your airflow will be increased, and your snoring can be prevented or reduced.
An excellent method of preventing snoring is asking your doctor for an anti-snoring remedy that is over-the-counter. You could get prescription medication for snoring but if you find one that works at your local pharmacy, it will be less expensive. These types of medications work by reducing the swelling, and any other factors that may make your air passages narrow.
Those that are overweight or carry extra weight in their neck are more prone to snore. Those who are overweight have excessive fatty tissue that surrounds their windpipes, which doesn’t help. If you’re overweight, try to lose a few pounds. You will feel better and look better, and there is a good chance you will sleep better too.
In order to snore less, sleep facing sideways. If you lay on your back, you have a greater chance of snoring. Then again, sleeping on the stomach can strain the neck. Sleep on your side for the most benefits.
If you are one of the many people who snore, aim to avoid drinking alcohol. On top of this, you should stay away from antihistamines, sleeping pills and any type of tranquilizer right before you go to bed. These things cause your muscles to relax, and will limit your ability to take in air, which causes snoring.
Do you think there is any truth to the assertion that loud singing can help you cut down on your snoring? Certain physicians tout singing as an effective way of reducing snoring, due to the build up of 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.
To prevent snoring, sleep on your side. Sleeping on your back increases the likelihood of snoring. Sleeping while laying on your stomach creates stress in your back and neck. This is why sleeping on your side is the ideal sleeping position for you.
A good tip for minimizing your snoring habit is to shed some weight. When you store excess fat in your neck area, it increases the pressure your airway is experiencing. The pressure can cause the airway to close off. Even a modest amount of weight loss can improve your sleep and decrease snoring.
Losing weight often leads to a reduction in snoring. Too much fat, especially around your neck, can heighten the pressure on your passageways. This can cause your muscles to become lax late in the night, leading to an increased snoring problem. Your snoring may be improved if you lose even a couple of pounds.
One way to help eliminate snoring is to avoid sleeping on your back. If not sleeping on your back is an issue, you could always attach an item like a tennis ball to your nightwear. If you begin to roll over, you will feel the object and go back to your side.
Try eating a couple of spoons of honey prior to bed. It is not known why honey seems to work, but many people can testify about the ability of honey to reduce snoring. Honey is used in folk remedies to soothe many health conditions, so it is not surprising that it may help snoring as well.
Many people swear by the “tennis ball cure”. This interesting cure involves placing a tennis ball inside a sock and proceeding to pin it on your back at night. This reminds you to not sleep on your back. After you get accustomed to sleeping on either side, you will not have to use the tennis ball any more.
Sleep in a different position, if you’re having an issue with snoring. Sleeping on the back will often result in a person snoring. This is because the tissue and muscles in their throats can fall when relaxed. By sleeping while on your side, you can prevent the muscles from relaxing and enjoy more restful sleep.
You allergies may be to blame if you suffer from snoring. If your allergies go untreated, it may cause your nasal passages to swell. When this happens, you must mouth-breathe. Mouth breathing is known to cause snoring. Try an over the counter medication for allergies or see your doctor if they are severe.
Put your tongue on a regular exercise regimen. It may sound comical, but you can actually exercise your tongue by sticking it in and out of your mouth. While you’re doing this, keep your tongue rigid when it’s extended. Point the tip of your tongue in one direction, followed by another. During the exercise routine, take care to ensure that you make your tongue hit 12, 3, 6, and 9 o’clock. This exercise will work out your tongue and jaw muscles, making snoring a little less likely for you.
You may find relief from snoring by using essential oils. Essential oils like eucalyptus and peppermint can help open nasal passages. Simply sniff the aroma of the oils, or place a drop under your nose so that they can work to help alleviate snoring. Try using them if you’re stuffed up in the future.
Consider using internal nasal dilators to help you snore less. While there aren’t many that snore through the nose, it’s an issue for some. It fits into your nasal passage and keeps it open through the night. The open nasal passages can reduce or stop snoring.
If you have a loved one that is a snorer, this old wives tale may offer some relief. Sleeping on your back makes you more likely to snore, because this position pinches your airways; taping or sewing a tennis ball to the back side of your night clothes will cause you to roll onto your side automatically, preventing snoring.
Eating breakfast and lunch can help you in your efforts to combat your snoring. You’ll be able to eat a light dinner this way. Breathing is easier when you don’t have as much food in your stomach while you are asleep.
To prevent snoring when you sleep, do not consume dairy products immediately prior to bedtime. If you eat dairy, mucus might build up in your throat and cause snoring. Those dairy products that produce mucus will end up blocking your airways and that leads to excessive snoring.
It is necessary to avoid both alcohol and sleeping pills to prevent snoring since both can depress your nervous system, relax the muscles in your throat and cause you to snore. Worse than snoring, the combination of the two can cause serious sleep apnea, which is known to result in vascular diseases. So make an effort to avoid these items.
You might find nasal strips a worthwhile solution. Nasal strips adhere to the outside of the nose via a strong adhesive. The effect is that the nostrils are pulled and held open. Because the nostrils are lifted open, you are much less likely to snore as a result of constricted nasal passages. That being said, if you suffer from sleep apnea, you should avoid nasal strips.
To reduce your snoring, try sleeping on the left side of your body. Snoring keeps your partner awake resulting in frustration. Although it is not scientifically proven that left side sleepers snore less, it has helped many couples get a good nights rest. Although, there is evidence that sleeping like this opens airways and helps reduce snoring.
Snoring is an annoying noise, for you and the people who sleep around you. If you want your snoring to cease, consider the use of nasal strips that are applied over your nose each evening before bed. This will not only aid your comfort level during the night, but help those who you sleep with as well.
You should never rely on alcoholic beverages or sleeping medication to cut down on snoring. The chemicals present in these substances has a calming and numbing affect on your central nervous system, which releases the jaw and throat muscles.. These muscles and their activity can cause you to snore. Chemical substances can actually add to the possibility of developing sleep apnea.
To reduce or eliminate snoring, limit the amount of alcohol you drink or food you eat before bedtime. Alcohol and stodgy foods can both cause the muscles in your throat to relax. This can cause snoring, even if you don’t have a snoring problem.
Dairy Products
Sleeping in a hot or dry environment may make you more prone to snoring. Nasal passages that are dry can get clogged, which worsens snoring. The two best ways to keep your nasal passages moist is to run a humidifier in your bedroom or open a window.
You shouldn’t eat or drink dairy products at bedtime, this will help stop snoring as you sleep. Dairy products encourage snoring by increasing mucus production in the mouth and nose. The dairy that produces mucus may cause your airways to be blocked, which could lead to excessive snoring.
If you snore, or you have a partner who does, sleeping on multiple pillows may solve the problem. When you’re using multiple pillows, your head is raised and your airway is clearer so you can breathe more efficiently. This will stop snoring almost immediately.
As you have seen here, snoring can be controlled, even when you aren’t aware that you are doing it. Just make sure you apply all the tips that you have learned here and commit to following through on it. Hopefully now you realize that snoring can be a thing of the past.
If you or your partner notices that you snore excessively, you may have a potentially serious disorder called sleep apnea. If you find that you awaken during the night short of breath, that during the day you are very tired, or that a partner has noticed that you will stop breathing for a short period of time while asleep, then it’s time to make a doctor’s appointment. Sleep apnea is a serious condition that not only brings issues in your day to day life, but also puts you at risk for vascular disease.
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