If you are a snorer, you are definitely not alone. Forty percent of men and twenty-five percent of women in the population are afflicted by snoring. Snoring gets more frequent and worse as you age. If you are searching for ways to keep yourself from snoring, or you need advice for a snoring loved one, the tips in this article should prove helpful.
Smoking can be a factor in your snoring levels. Quitting can ease this. Smoking causes the tissues located in back of the throat to become swollen and irritated. One of the major causes of snoring is a swollen throat.
Singing can actually help you to overcome a snoring issue. Singing will build up the muscles in your throat over time. Strong throat muscles help reduce your chances of snoring at night. Also, some musical instruments, like the trumpet or saxophone, can strengthen your throat muscles.
To help eliminate snoring, exercise your face and throat muscles by making “fish faces”. These exercises build your muscles in your throat and face. To perform the exercise purse your lips and draw your cheeks in. Make movements with your lips, like you’re a fish. For best results, do this a few times each day.
Nasal Passages Open
Keep nasal passages open if you want snoring to stop. Having a nose that is clogged or constricted can contribute to snoring. If you are suffering from a cold, try using a vapor rub, humidifier or a neti pot to clear the blockage in your nose. You might give nasal strips a try, as well; these lift your nasal passages open, allowing air to flow more freely.
Prop your head up when sleeping, to minimize snoring. You can get more support and a higher head position by using an extra-thick pillow. Using two or more pillows is also a possibility. This puts your head in a more upright position, and that increases airflow which may result in a reduced amount of snoring.
A firmer pillow may also help reduce snoring. A pillow that is too soft can actually be too relaxing, encouraging the muscles in your throat to go slack and ultimately reducing the effective size of your airway. You may begin to snore because air cannot pass through the passages freely. If you have a firmer pillow, it will help hold the airways open.
Cutting down on your smoking is a great way to minimize your snoring. If you find it difficult to give up smoking, you can enjoy some benefits by avoiding tobacco for the few hours before bed. Smoking irritates the tissue in your throat, causing it to swell and restrict your airways. Narrower air passages mean more snoring, so if you can stop smoking, your throat won’t get inflamed as often.
In order to snore less, sleep facing sideways. If you sleep on your back, the chance of you snoring is greater. Stomach-sleeping is bad for both your neck and your back. Sleeping only on your side will assist you in sleeping through the night.
A humidifier can help in your battle against snoring. As their name suggests, humidifiers moisturize the air by releasing warm, moist vapors. When you breathe in that vapor, your nasal passages, your throat and the rest of your airway is moisturized. This could reduce snoring.
Sleeping on your back greatly increases the likelihood of snoring; try not to do it. You can avoid sleeping on your back by attaching a small pillow or some other object to the back side of your sleeping attire. Rolling over will be uncomfortable, and you will not stay in this position.
Are dairy products to blame for your snoring? Staying away from dairy close to bedtime for a week or so, will give you a chance to see if the snoring stops. Dairy products are often responsible for excess mucus in the throat and nasal passages. This, in turn, leads to snoring. You can probably still enjoy dairy products, so long as you consume them early in the day.
You can do exercises to stop snoring. Performing throat exercises for half an hour each day can make those muscles stronger and prevent them from collapsing while you sleep. Performing the exercise involves making vowel sounds and doing tongue curls, both of which increase the strength of the upper respiratory system, as well as the muscles that contribute to snoring.
Think about the possibility of nasal dilators for snoring relief. While there aren’t many that snore through the nose, it’s an issue for some. Nasal dilators go into the airways in your nose and work to keep them open. This method has proven effective for thousands of people.
Snoring can be irritating to yourself, and the person sleeping next to you. It can also cause other medical problems too. If this condition affects you or your partner, it is wise to learn all you can about it. If you apply the advice previously discussed in the article, you could find it much easier to get a more restful night of sleep.