A lot of people are very sensitive when they think about snoring and how much they really do it while they’re catching up on some rest. If snoring is making you feel self-conscious, then continue on for some great tips on how to make this problem disappear.
Using sleeping pills is a real catch-22 if you have trouble with snoring. The pills make it easier to get to sleep, but they also encouraging snoring, making your sleep less restful. One of the things that sleeping pills do is relax your muscles. The muscles in your throat and soft palate, which are responsible for holding your nasal passages open, will also sag. This causes you to snore.
Making “fish faces” can help to eliminate snoring. Making these faces is a real help, as silly as it sounds, because they exercise and strengthen important muscles in your face and throat. To perform the exercise purse your lips and draw your cheeks in. Move your lips as if you were a fish. Do this at least twice a day.
To prevent snoring, make sure your nasal passages are open. A nose that is clogged or constricted in another way can cause you to snore. Use neti pots, steam showers, eucalyptus rubs and humidifiers to keep your nose clear when you are ill. Nasal strips may also be tried, as they help to lift open the nose, which allows more air to flow through.
It is important to consult with your doctor, immediately, if you begin snoring more frequently or more extensively while you are pregnant. Snoring may be a sign that your fetus is being deprived of oxygen. You should schedule an appointment with your doctor to determine the severity of your snoring issue.
Try elevating your head at night while you are sleeping, to see if it reduces your snoring. A thicker pillow will do a better job of supporting your head. Also, you can stack two thinner pillows atop one another. By holding your head up at an angle, the air flow will open up, which will keep you from snoring as much.
To stop snoring, try getting a firmer pillow. A soft pillow allows your head to fall into a position which causes your throat to collapse. Because the airflow is restricted, you start to snore. Use a firm pillow to keep your throat clear.
Avoid alcoholic beverages to minimize your snoring issues. In addition to this, you should also avoid taking sleeping pills, antihistamines and tranquilizers right before bed. Because these substances relax the muscles and tissues of the air passages, your breathing can be impaired and you may begin to snore.
If snoring is a problem for you, rule out your medications as a possible cause. Some medications cause the nasal membranes to dry out, which causes swelling that constricts airflow. Other types of medication will sedate you to the point that your throat muscles give out, allowing your airway to collapse completely.
Try staying away from moderate exercise within a hour of your bedtime. Physical exertion causes shortness of breath, contributing to pesky and potentially dangerous snoring problems. If you can’t breathe properly, you may snore all night long.
Many people are advocates of a cure aptly named “tennis ball cure”. This unique method involves putting a tennis ball on your back, by sewing a pocket on your shirt for it or putting it in a sock and pinning it to your back. Sleeping on your back will be very uncomfortable, and you will roll over onto your side. Once you grow accustomed to side sleeping, you can get rid of the tennis ball.
One thing that might help you snore less is an adjustable bed. You can raise the head of an adjustable bed so that you can sleep in a semi-upright position. This helps your airways from being crunched under your body’s weight, and can greatly help your snoring.
If your partner informs you that you frequently snore, dairy products could be the culprits. If this is something you usually consume right before going to bed, you may want to consider stopping for a while just to see if your situation gets better. Consuming dairy before bed causes mucous to accrue in the throat for some people. This can lead to snoring in certain people. You need not avoid dairy products entirely; simply avoid indulging in them within a few hours of going to bed.
Just getting enough sleep every night can make you snore less. The number of hours you spend asleep is only part of it, though. Keeping a proper sleep routine is also critical. Go to sleep at the same time every night, and try to get out of bed at the same time every morning.
Now that you’ve reached the end of this article, you know that there are some things that you can do to lessen the effects of snoring. You should always persevere and keep trying the tips you have learned from this article to help alleviate you snoring problem, and soon you will see positive results.