You should sleep between seven and eight hours each night if you want to be healthy and alert. However, that sleep needs to be restful. This can be challenging if you snore, or if you sleep in the same bed as someone who snores. Keep reading for a variety of tips for putting a stop to snoring.
It might seem ridiculous, but singing might cure you of snoring. When you sing, you are toning the muscles in your throat. When these muscles become strong, this helps to minimize the possibility of you snoring. If you do not like singing, you can get the same results from playing wind instruments, such as the saxophone or the trumpet.
Another way to help stop yourself from snoring, is by using a couple pillows and propping yourself up into a sitting position while sleeping. This prevents drainage from accumulating in the nasal passages; instead, it becomes easier to breathe. This will keep you from snoring.
To prevent snoring, make sure your nasal passages are open. A clogged nose, or one that is otherwise constricted, may contribute to snoring. Use vapor rubs, humidifiers, neti pots, or steam showers to clear nasal passages when you’ve got a cold. You can also try nasal strips, which lift the nose open and allow more air to pass through.
Throat Muscles
Keep your head in an elevated position while sleeping to help lessen your snoring. A thicker pillow will do a better job of supporting your head. Also, try using several pillows to prop your head up. Keeping your head upright will increase the amount of airflow into your lungs, and help to reduce snoring.
Though it may sound strange, singing may actually cure snoring. Singing uses your throat muscles, and it strengthens them over time. If you strengthen your throat muscles, you are much less likely to snore. There are also some musical instruments that you can play, such as a saxophone or trumpet, that will work to strengthen the throat muscles.
Overweight people, especially those who carry excess fat in their necks, are more likely to experience snoring. All the extra fat on heavy people puts extra pressure on the windpipes. Lose weight and you’ll find it makes a huge difference. This will help you sleep much better as well as making you feel and look better too.
Taking sleeping pills to get to sleep can actually increase the chance that you will snore, so refrain from taking them. Sleeping pills cause all your muscles to relax, including muscles in your nose and throat. The muscles in your throat and soft palate, which are responsible for holding your nasal passages open, will also sag. Because of this, you will eventually snore.
Quitting smoking can greatly reduce your snoring. However, if quitting is not an option, refrain from smoking in the hours before bedtime. Smoking causes the air passages to shrink due to swelling in the throat. When narrowed passages exist, so does snoring. Consider quitting as an alternative to an inflamed throat at night.
If you snore while pregnant, talk to your doctor about it. Snoring during pregnancy may simply be cause by excess pressure, but you should make sure that it is not limiting the oxygen supply to your baby. So, ensure you discuss this with your doctor at your earliest convenience so that you can put your mind at ease.
Push your tongue along the back side of your top teeth in the front to strengthen your throat muscles. Pull your tongue back towards your throat and then slide it forward up to your teeth, and continue this alternation for three minutes. When you exercise the muscles this way, your passageways will remain open, and the chances of snoring will be reduced.
Stopping smoking can help you to stop snoring, as well. If you just can’t give up that habit, try not smoking for a couple of hours before you go to bed. 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.
This might sound a little odd, but snoring can be reduced by singing loudly. This technique is supported for the relief of snoring. It builds the muscles within the palate and throat as well. Increasing the muscle tone in these areas prevents your airways from narrowing as you sleep, making snoring less likely to rouse you from slumber.
Drinking alcohol will make snoring worse, so quit now. Avoid sleeping pills, antihistamines and tranquilizers before bed. Drugs and alcohol will cause your muscles to overly relax and this, in turn, will worsen snoring problems.
One way to decrease the occurrence of snoring, is to eat smaller portions at dinner. Eating too much food, especially right before sleeping, causes the stomach to become full. This pushes your diaphragm up, causing pressure and obstruction to your airways. Reduced air flow and a narrow throat are two of the main factors in snoring.
If you are prone to snoring, then be careful about what you consume immediately before you go to bed. Things like alcohol, sleeping pills and antihistamines can cause the muscles in the throat to become lax. If this happens, they could collapse inward, causing an obstruction in your air passage, which may result in snoring. Water is the best choice for hydrating yourself before bed.
Changing your sleeping position can reduce or end snoring. Many times, snoring happens when a person sleeps on their back. Relaxed throat muscles and an open mouth, create a higher likelihood that you will snore. If you sleep on either side, the chances of this occuring are slim, ensuring you can have a more relaxing night of sleep.
Consuming dairy products can cause snoring, even in people who do not usually have problems with lactose intolerance. You will product more phlegm if you eat dairies, which can obstruct your throat or nose. If you drink warm milk often, substitute warm tea and evaluate the effect on your snoring.
Try exercising your tongue. Though it is uncommon to think of your tongue in this way, it can actually be exercised easily by thrusting it out of the mouth over and over again. When your tongue is fully extended, you should tighten the muscles in it, and then move the tip of it around. During the exercise routine, take care to ensure that you make your tongue hit 12, 3, 6, and 9 o’clock. You lessen your likelihood of snoring when you build up your tongue muscles.
You can stop snoring by simply changing the position in which you sleep. Usually, snoring occurs in a person who is sleeping on their back. This position allows the muscles in the throat to relax and collapse somewhat. When you sleep on your side, you can prevent yourself from snoring and concentrate on just getting a good nights rest.
To reduce your chance of snoring, sleep in a position other than on your back. If you are finding avoiding sleeping on your back challenging, try strapping a large stuffed backpack onto yourself before you get into bed. That way, when you roll onto your back, the discomfort will cause you to quickly change positions.
Consider exercising your tongue regularly. Though this certainly sounds silly, sticking your tongue in and out several times is actually valuable as it exercises several of the muscles in your mouth and throat. 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. Make certain you are hitting all four points on the compass during the exercise. The more toned your tongue muscles are, the better your chances are to breathe efficiently.
Dairy products could be the root of your snoring problem. If dairy products are being eaten close to the time that you go to bed, stop this for about a week to discover if your snoring improves. Some people are prone to mucus buildup caused by dairy products. The increased phlegm may cause snoring. If you find that dairy products are causing your snoring, try consuming them before mid-afternoon.
Using a “tennis ball cure” is a cure that many people have found effective. This is when you place a tennis ball in a pocket that you have sewn on the back of your shirt or when you place one inside a sock and pin in on your back. What happens is that you feel the ball when you are on your back, and therefore you stop sleeping on your back, cutting down on your snoring. Once you’ve become accustomed to sleeping all night on your side, you can get rid of the tennis ball.
It is thought that left side sleepers snore less. If you partner has to listen to you snoring all of the time, it can start to get on their nerves. This solution hasn’t been clinically proven to work, though. Though there is plenty of anecdotal evidence which shows that sleeping on your left side will open up the airways and reduce some snoring.
An adjustable bed may help to reduce your snoring. This kind of bed helps you keep the upper half of your body vertical. Your airway will remain more open while your snoring is reduced.
If you suffer from snoring, drink a little alcohol or take a sleeping pill before you go to bed. The active ingredients keep your nervous system from working as busily, making your jaw and throat relax. When the muscles are overly relaxed it can worsen snoring, or cause snoring for people that do not typically snore. Use caution with these products, as they may cause sleep apnea.
Snoring may seem like it is an overwhelming and uncontrollable problem. However, that simply is not the case. There are countless ways to stop snoring. By adhering to the following tips, you can gain relief and a good night’s rest.
Sleeping in a hot or dry environment may make you more prone to snoring. Dry nasal passages can get clogged and make your snoring worse. Try sleeping with an open window, or have a humidifier on so that the air will stay moist, and your nasal passages will too.
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