If you are troubled by snoring, you’re not the only one. This ordeal affects 25% of women and 40% of men. The chance of being affected by snoring increases with age. If you are interested in reducing how often you snore, or helping a family member who has this condition, this article might just help.
Quit smoking if you want to end snoring. Smoke can irritate the tissues located in your throat, causing your throat to swell up. Having a swollen throat can easily create a snoring situation.
It sounds silly, but singing may actually cure your snoring. Singing relies on your throat muscles and makes them stronger. Weakness in these same muscles causes snoring problems. Toned muscles will help you breathe better and reduce your snoring. If you do not like singing, you can get the same results from playing wind instruments, such as the saxophone or the trumpet.
You can eliminate snoring by making funny faces–specifically faces that resemble a fish breathing while he swims. Strengthening the muscles in the face and throat is effective in minimizing snoring. Keep your mouth closed while inhaling to push your cheeks in. Moving you lips in a fish-like movement will give the right muscles a workout. Do this at least twice a day.
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. Congested nasal passages don’t allow air to pass through easily, leading you to breathe through your mouth and snore. One way to get rid of it would be to take decongestant medicine before going to bed, so you are able to get a more quiet nights sleep.
Visit with your physician about prescription drugs that could lead to snoring. Some medications that you obtain by prescription can have a tendency to make you snore. Medicines like pain killers, antihistamines, sleeping pills and muscle relaxers all can restrict the airway. Snoring is caused by restricted airways.
Cut down on exercise no less than one hour before bedtime. Engaging in any type of physical exertion can leave you short of breath when you go to sleep. This will lead to constricted airways, and excess snoring throughout the night.
If you are a snorer, you need to be careful what you eat right before going to bed. Everything from alcohol to muscle relaxants can loosen the muscles in your throat. This causes the muscles in your throat to collapse inwards and restrict the airflow through your breathing passages that cause you to snore. If you need to drink before you go to sleep, it is best to only have water.
Dairy products can cause snoring, even in those who do not suffer from lactose intolerance. In all people, dairy products increase mucous production. This excess mucous can obstruct the nasal passages and the trachea. Instead of drinking warm milk, try a glass of tea to lessen your snoring.
One possible snoring cure that many people believe in is the tennis ball method. Attach a tennis ball to the back of your shirt by sewing on a pocket or putting the ball into a sock and then sewing that on. This will ensure you roll over whenever you end up on your back. After you get accustomed to sleeping on either side, you will not have to use the tennis ball any more.
Believe it or not, sleep itself can help to solve a snoring problem. Be sure that you are getting enough hours of sleep, as well as maintaining consistent hours in which to sleep. Your bedtime and waking time should not differ greatly from one day to the next.
If you suffer from snoring, try using essential oils. Eucalyptus and peppermint oil are said to open congested nasal passages, allowing you to breathe through your nose again. Simply sniff the aroma of the oils, or place a drop under your nose so that they can work to help alleviate snoring. Try them out when you get a little congested in the future.
You might want to consider using internal nasal dilators. Although not many people use their noses to snore, it does happen. Nasal dilators are designed and manufactured for nasal passage insertion, so they can maintain open space. This method is effective in relieving nasal-based snoring.
Visiting the dentist could be in order if you want to reduce your snoring. They will be able to make for you a mouth-guard, which is done by taking a mold of the inside of your mouth. Put on the mouth guard before going to bed. It will pull your jaw slightly forward so that the tissues in your throat can’t collapse while you’re asleep. This will stop you from snoring.
Snoring not only affects your sleep habits, but those of your partner as well. Snoring can also point to a serious medical condition. That’s why you need to learn what’s causing you to snore. You should gain as much knowledge on the subject as possible if either you or your significant other is afflicted with this condition. By using the tips and advice provided in this article, you can both enjoy a quiet night’s sleep.