Are you desperate to eliminate the effects snoring is having on your life? A lot of people snore, but if your sleep is affected by it, it could eventually affect the quality of your life. Read the following guide and you’ll find methods on how to stop, reduce or prevent snoring.
Making “fish faces” is a great way to help stop snoring. Yes, it sounds strange, but these faces strengthen throat and facial muscles. All you need to do is close your mouth and suck your cheeks in as close together as you can. Move your lips and mouth like you are a fish. Perform this simple exercise a couple of times per day.
Never use illegal drugs. Illicit drugs can be a major contributor to your snoring problem. Drugs that relax you, like marijuana, can make you snore. Obviously, street drugs like pain killers, have this effect as well. Total relaxation feels good while you are awake, but can cause snoring once you are asleep.
One easy way to help reduce snoring, is to elevate your head using pillows. Make sure your head gets adequate support by lying on a firm, thick pillow. You can also try to use more than one pillow. Keeping your head upright will increase the amount of airflow into your lungs, and help to reduce snoring.
If you have allergies or another condition that causes congestion, the chances of you snoring are increased. When the nasal passages and other airways get constricted by congestion, airflow is reduced and snoring becomes more likely. Before you go to sleep, take a decongestant to sleep better.
Nasal strips offer an excellent alternative to snoring. Visually, nasal strips are similar to Band-Aids. They are very different from a Band-Aide, however. These strips open your nasal airways automatically. This can make it simpler to breath through your nose, which can prevent snoring.
In order to decrease snoring, be as physically active as you can. Your breathing pattern is made regular with exercise and this can help prevent snoring at night. Not only will exercise condition your respiratory system, but it will also reduce stress. Too much stress can change the way you breathe, thus increasing the probability of you snoring.
You can talk to a pharmacist about any over-the-counter products that may stop snoring. Prescription medicines exist, but they are expensive, so you should go the OTC route first. Anti-snoring medications attempt to minimize swelling that can constrict the airway, and thus cause snoring.
Here is an effective exercise you can use to make your snoring less severe: Push your tongue back and forth against the rear of your upper incisors. Move your tongue back and slide it up to the back of your teeth, without stopping, for approximately three minutes. As you engage the muscles in your mouth and jaw, you will be promoting open airways. As a result, you will be less likely to snore.
You should check the side effects of whatever medications you take, if you’re having trouble with snoring. Some medications dehydrate your nasal membranes. If this happens, the membranes swell, making it harder to breathe, and you snore as a result. Other medications may act as a sedative that could cause your throat muscles to relax so much, enough air isn’t able to pass through as you sleep.
You can reduce the chances of snoring by eating less at night. A larger meal close to bedtime will fill up the stomach. This will cause your diaphragm to be pressed up towards the throat, and the subsequent pressure could cause blocking, or decrease the space near your throat. Decreased airflow through constricted airways is a major reason snoring occurs.
A natural remedy for snoring sufferers to try is honey. Many people swear by honey as a cure for snoring, although there’s no clear reason why this remedy works. Honey has been known to cure people for various different reasons in different areas.
Consider a change in your sleep position, if you are wanting to eliminate snoring. The majority of snoring happens when someone sleeps on their back. In this position, the throat muscles and other tissues relax, and are more likely to block airways. To stop snoring, try to sleep on your side.
Shed the pounds to stop your snoring. Extra weight gathers all over the body, which includes your neck. The extra weight can press down on your airway and partially close it off, which makes it vibrate and produce the snoring sound.
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Numerous steps can be taken to reduce snoring. Try a few of the tips offered here, and you might find that your snoring habit disappears. This will allow both you and your partner to get a better night’s sleep. Stop letting snoring keep you from getting quality sleep.