Many people are prone to snoring, though not everyone realizes it. Most people who snore don’t even know about their problem, until a friend or sleeping partner informs them. Snoring can cause embarrassment and may signify other problems. Read on to find ways to stop your snoring.
Snoring can be minimized by maintaining your weight at a healthy level. While snoring is not always related to weight, excess fat around the neck might put pressure on your airway, and that will encourage snoring. If you have noticed a correlation between weight gain and increased snoring, then losing the weight will be of use to you.
Facial exercises such as the “fish face” can help prevent snoring. This sounds very odd when you first hear it, but it makes more sense once you learn that it makes your face and throat muscles stronger. To do so, merely suck your cheeks in when your mouth is closed. Pucker up like a fish! Perform this simple exercise a couple of times per day.
Avoid using illegal drugs. These can cause you to snore. For instance, marijuana has the relaxation effect as prescribed tranquilizers. Any type of pain killer can have the same result. Although the relaxing effects of legitimate and illicit drugs can make it easier for you to fall asleep, your sleep is more likely to be troubled by snoring.
Lessen snoring by sleeping with your head elevated. Lay your head on a large, thick pillow. Another option is to sleep on two pillows instead of one. Your head will be up higher while you sleep, so you will breathe more easily and snore less.
Your odds of snoring go up considerably if you have allergies or similar issues that cause nasal congestion. Congestion causes nasal passages and airways to become constricted, which can block air and result in snoring. If you’re congested, try taking medication before bed to help de-congest your airways and help you sleep better.
If you are tired of snoring, try nasal strips. These nasal strips appear very much like a Band-Aid. That being said, they don’t perform the same way as a Band Aid. Their special design helps to open up your nasal passage. This will make breathing from your nose easier, and you will stop snoring.
If you quit smoking, you can help to alleviate your snoring. However, if quitting is not an option, refrain from smoking in the hours before bedtime. Smoking causes your throat to swell, which narrows the airway. Cutting back on smoking or eliminating it entirely will reduce the amount of throat inflammation you suffer and make snoring less common for you.
A good way to limit snoring is to go to a pharmacy and have the pharmacist recommend an OTC remedy designed to address snoring. OTC snoring remedies are generally quite inexpensive, and you may just hit upon one that works for you. If not, you can consult your doctor for a prescription remedy; however, that may be more expensive. These medicines reduce swelling and other conditions that restrict air flow through your nasal passages.
Avoid alcoholic beverages to minimize your snoring issues. Avoid sleeping pills, antihistamines and tranquilizers before bed. These types of items work to relax your muscles, and this will limit your air passages, causing you to snore more.
Cut down on exercise no less than one hour before bedtime. If you exercise too close to your bedtime, you might have trouble catching your breath when you lie down. This will narrow your air passages, and you will snore during the night.
A change in your sleeping position could stop your snoring. The majority of snoring takes place when people sleep on their backs. That position causes the tissues and muscles in their throat to fall and relax. When you sleep on your side, your airway is less likely to get blocked, so you can enjoy a peaceful nights sleep free from snoring.
Shed the pounds to stop your snoring. Excess weight will accumulate all over the body, and this includes the neck area. The extra weight around your neck crushes your air canals and restricts airflow, causing vibrations to occur as you breath in and out, which results in snoring.
Sleeping enough can reduce snoring greatly. Keeping a consistent sleep schedule is just as important as how much you sleep. Go to sleep at the same time every night, and try to get out of bed at the same time every morning.
Bothersome snoring, whether it’s you or your partner, could be reduced by trying the following time-honored remedy. Snoring is aggravated by sleeping on one’s back, because it tends to constrict the airway. To make yourself stay off your back in bed, sew or tape a tennis ball on your pajamas’ back.
The fact is that lots of people snore, but are unaware of it until someone else mentions the problem. Besides the embarrassment that initially comes from finding out you snore, there are also problems that can arise from the condition if untreated. Utilize the above advice to help stop your snoring as quickly as possible.