Most people who snore do not even realize they do it. Most people find out about their snoring problem for other people who suffer through it. Snoring can be embarrassing and possibly be a sign of internal problems. Keep reading to get some good advice about reducing snoring.
Try sleeping in different positions. People snore more often when they sleep face-up, as gravity forces the head downward, which will cause their throat to constrict. Sleep on your side to relieve stress from your neck and to make sleeping easier; your tendency to snore will be reduced.
Keep your weight down to avoid snoring. Excessive body fat, especially in the neck area, places stress on the airways that can cause them to narrow, which commonly causes snoring. If you begin to snore more often or more severely after gaining some weight, you have one more reason to work off those excess pounds.
To help eliminate snoring, exercise your face and throat muscles by making “fish faces”. Even though this may sound odd, making fish faces can aid in strengthening throat and facial muscles. Simply suck in your cheeks with your mouth closed. Move your lips to form the typical “face” associated with fish. To be effective, this exercise should be repeated several times each day.
If you have congestion because of allergies or other similar issues, you will be more prone to snoring while you sleep. When you’re congested, it can constrict your airways and make it more difficult to breathe. This makes you snore. A solution is to take a decongestant before you go to bed in order to get some restful sleep at night.
Snoring is more likely to occur in those who are overweight. The excessive amount of fatty tissue that is surrounding windpipes of people that are overweight does not help the situation. Take weight loss into consideration if your weight might be a cause. In addition to looking and feeling more active, you will sleep snore-free as well.
Exercise your throat to end snoring! For example, start by sliding your tongue from your teeth to your uvula. Move your tongue back toward your throat, and then thrust it forward until it hits the back of your teeth. Repeat this cycle of moving your tongue forward and back for several minutes. This exercise will work your throat muscles, opening airways and helping to minimize your snoring.
Singing out loud could reduce your snoring. One physician suggests that because singing builds muscles implicated in snoring, the act of singing will reduce snoring over time. Increasing the muscle tone in these areas prevents your airways from narrowing as you sleep, making snoring less likely to rouse you from slumber.
Place a humidifier in your room that you use nightly. These give off a steady stream of hot moisturizing vapor. Your throat and nasal passages are moisturized, when this vapor is breathed in. This can help you snore less.
Exercise your tongue regularly. It sounds funny, but sticking your tongue out as far as you can and then pulling it back into your mouth can really help your snoring. When your tongue is fully extended, you should tighten the muscles in it, and then move the tip of it around. Include all directions when performing this tongue exercise. This will tone up your tongue muscles, which will reduce the likelihood of you snoring.
Avoid sleeping on your back to make it less likely that you will snore. If you can’t quite figure out a good way to not be a back sleeper, then try to attach a large object like a ball to the back portion of your pajamas. If you begin to roll over, you will feel the object and go back to your side.
One thing that might help you snore less is an adjustable bed. These beds allow you to put your upper body into a vertical orientation. This will relieve some of the effects of weight and gravity on your airways. This is an ideal way to reduce snoring.
Are dairy products to blame for your snoring? Refrain from consuming dairy right before going to bed for at least seven days, and see if that helps your snoring problem. Dairy products are often responsible for excess mucus in the throat and nasal passages. If this occurs, snoring can happen. You may still be able to include dairy products at early meals without any problem.
You may find relief from snoring by using essential oils. Essential oils, like eucalyptus and peppermint can open stuffy nasal passages. They make it easier for you to breathe and therefore, more likely that you will sleep without snoring. Try them out when you get a little congested in the future.
Many people, as stated above, are unaware that they snore unless someone alerts them to this fact. It could continue to be a source of embarrassment to you in the future, and you will want to address any potential health problems that may be associated with your snoring. Apply the above tips to sleep quietly and hopefully stop snoring for good.