Snoring is an embarrassing condition to discuss for many people. Therefore it can be hard to learn how to get rid of your snoring while you sleep. The advice in this article can help you find some effective ways of dealing with your snoring.
You can reduce snoring by making funny “fish faces”. Making these faces is a real help, as silly as it sounds, because they exercise and strengthen important muscles in your face and throat. Keep your mouth closed while inhaling to push your cheeks in. Move your lips as if you were a fish. This should be done a few times daily.
If you are snoring and you are pregnant, you have to see a doctor right away. It is common for pregnant women to snore due to the additional weight on the nasal passages, but it’s important to ensure that the baby is still getting enough oxygen. Consult your doctor to make sure that this will not become a serious problem for your baby.
If you don’t want to snore, drink plenty of water and other fluids. If you’re dehydrated, your nasal passage secretions are thicker and stickier, which can clog the airways and cause snoring. Try to drink at least ten cups of water every day, to reduce your chances of snoring at night.
Don’t use illegal drugs. Street drugs can dramatically increase your chances of snoring when you are asleep. Drugs, such as marijuana, are similar to those drugs that relax you. Street drugs and pain killers have same effect. While awake, the sense of being relaxed may be appealing, but once you drift off, you will surely snore.
If you would like to avoid snoring, get a firmer pillow. Softer pillows can cause the muscles in your throat to relax and restrict your airways. Because the air will have a harder time to get through, you will be snoring. It may be helpful to rest your head on a firmer pillow.
If you quit smoking, you can help to alleviate your snoring. If quitting is not an option, refrain from smoking for several hours before you go to bed. Smoking causes your throat to swell, narrowing your air passageways. An inflamed throat and narrow pathways will cause snoring; therefore, not smoking can lead to less swelling of the throat and less snoring
There are mouth exercises you can try to reduce snoring. One of them consists of sliding your tongue along the back of the top front teeth. For about three minutes or so, slide your tongue toward the back of your mouth and then back up to your teeth again. Working on the muscles in this process will help keep your passageways open and reduce the risk of snoring.
Sleep on your side to reduce the chances of snoring. Laying on your back can increase your chance of snoring. However, if you roll over onto your stomach, your neck will experience stress. It is for these reasons that sleeping on one of your sides is the best option.
Singing aloud is a technique for reducing snoring. A great way to improve the muscle strength in your throat is by singing. A healthy muscle tone can prevent your airways from tightening during the night, preventing snoring, and allowing you to get a restful night’s sleep.
An adjustable bed may help to reduce your snoring. You can raise your upper body to a more vertical angle. Your airway will remain more open while your snoring is reduced.
If you suffer from snoring, try using essential oils. Peppermint and eucalyptus, for example, are great for opening stuffed nasal passages. They help you breathe easier so you can have a restful night’s sleep without snoring. It is worth trying them out when you are congested.
Did you know that exercising your throat can help reduce your snoring? There are throat exercises that you can do for 15-30 minutes per day that will strengthen the muscles that cause you to snore in the first place. 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.
Ask your physician about whether or not having one of the mandibular advancement appliances fitted to you would be appropriate. These devices fit snugly next to both sets of your teeth. These appliances, as suggested by their name, keep your jaw in a tight, forward position that can alleviate your snoring problem by keeping the tissues in your neck from going slack.
If you or someone you know has a snoring problem, there is a nifty trick that prevents snorers from rolling onto their backs. If you sleep on your back, you are more likely to snore. If you make it uncomfortable to sleep on your back, you will be more likely to sleep on your stomach or side.
Snoring can be an under-reported and under-discussed condition that a lot of people avoid talking about. Now that you know what you can do about your own snoring, you can bravely discuss it with others who might benefit from the information as well.