If you are embarrassed by your loud snoring, this article is for you. You’ll learn what can be done to reduce or eliminate your snoring.
Some people find sleeping with pillows stacked under their back to be helpful in reducing snoring. This puts you in a nearly sitting position. By doing this, you will keep drainage from clogging your nasal passageways and ensure that it flows down into your throat. In other words, this will stop you from snoring.
Making “fish faces” can help to eliminate snoring. Even though this may sound odd, making fish faces can aid in strengthening throat and facial muscles. Suck your cheeks in and pucker up your mouth. Move the lips like a fish. You want to do this a couple of times each day.
To keep yourself from snoring, make sure your nasal passages are open. A nose that is clogged or constricted in another way can cause you to snore. There are many items you can use to keep your nasal passages clear if you get a cold, such as vapor rubs, humidifiers or steam showers. You can also try nasal strips, which lift the nose open and allow more air to pass through.
If you are someone who suffers from congestion because of allergies or other types of issues, you are probably going to snore while you sleep. 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 exercise, it could solve your snoring problem. Exercising helps you develop regular breathing patterns, which should allow you to breathe easily when you sleep. Exercise not only helps to keep your respiratory system in good working order, but also is a wonderful stress reducer. When you are stressed you tend to snore more in your sleep because you experience higher levels of breathing.
One thing that might help your snoring problem is a firmer pillow. Pillows that don’t effectively support your head can cause a position that causes the throat to relax and the air passages to become narrower. Snoring will be caused by the difficulty of air passage. A firm pillow will keep all your passageways clear.
You can reduce your snoring significantly by quitting smoking. Another possible solution is to cease smoking each night, several hours before you go to bed. Smoking reduces the amount of space available in your airway by making your throat swell. Narrow airways create more snoring; therefore, by eliminating smoking you will not snore.
If snoring is a problem for you, avoid alcoholic beverages. 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.
You’ve probably never thought about singing being a cure for snoring, but it may be. Some doctors say that you can sing to remedy your snoring, because when you sing muscles build up the soft palate in the throat. Stronger muscles in the throat and soft palate help keep your air passages open at night. This allows you to avoid snoring and get a better night’s sleep.
Losing weight is a great way to reduce how much you snore. Too much fat, especially around your neck, can heighten the pressure on your passageways. The narrowing of your airways can cause snoring. Even just losing a little weight can reduce your snoring greatly.
Make sure that you are using a humidifier every night in the bedroom. Humidifiers place a constant amount of moisture into the air. When you breathe the vapor, you will moisturize your throat and passageways to reduce snoring. This can lead to a decrease in snoring.
The common tennis ball can be a great aid in reducing snoring. Attach the tennis ball to the backside of whatever you wear to bed prior to getting into bed. The pressure of the tennis ball will encourage you to sleep on your side. Side-sleeping significantly reduces snoring.
Avoid sleeping on your back to reduce nightly snoring. Attach a large pillow or other object to your back after you get ready for bed. This will help you avoid lying on your back while asleep. If you begin to roll over, you will feel the object and go back to your side.
Many former snorers love the “tennis ball solution.” Sew a pocket to the back of your pj’s and put a tennis ball in it. The ball serves as a reminder to stay off your back, even while you’re sleeping. Once you’ve become accustomed to sleeping all night on your side, you can get rid of the tennis ball.
Hopefully, you have learned some great methods from this article so that you will not have to feel so anxious about sleeping. Remember to implement what you have learned and understand that if you commit to following this advice, you will be helping yourself.