If you tend to snore loudly and wish to make it stop, take a few minutes to review this article. You’ll get many tips about how to cut back on your snoring, giving you a good night’s sleep.
To fight snoring, a number of people find relief in sleeping propped on multiple pillow, so their body is almost to the point of sitting up. This prevents drainage from accumulating in the nasal passages; instead, it becomes easier to breathe. This will prevent most snoring.
Taking sleeping pills to get to sleep can actually increase the chance that you will snore, so refrain from taking them. Your muscles do relax when you take sleeping pills. The pills that keep your nasal passage open will sag, so this leads to the passages becoming narrower. Therefore, you are more likely to snore.
Making “fish faces” can help to eliminate snoring. Repeatedly making these faces can make your throat and facial muscles stronger. Keep your mouth closed while inhaling to push your cheeks in. Make movements with your lips, like you’re a fish. You should perform this type of movement a few times per day.
Pregnant women must make a doctor’s appointment, immediately, if they start snoring. It is normal for a lot of pregnant women to begin snoring due to the extra weight they are carrying, however, it is important to ensure that the baby is not missing out on oxygen because of this. See your doctor as soon as you can to rule out this life-threatening problem.
You are more prone to snoring in your sleep if you are congested because of allergies and other things. Congestion constricts your nasal passage and airway, leading to air blockage and snoring. 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.
Regular exercise can be an effective way to help reduce snoring. When you exercise, your breathing becomes more regulated, which in turn can reduce the risk of snoring. The exercise helps in two ways. Your stress is reduced, and your breathing system is kept in tip-top shape. It has been shown that high stress levels can alter breathing patterns, which in turn can make you snore.
You can diminish your snoring by quitting smoking. If you’re unable to quit successfully, try not to smoke for at least two or three hours prior to going to bed each night. Smoking causes your throat to swell, leading to the narrowing of your airway. This inflammation and narrowing leads to snoring; therefore, not smoking should relieve some of the swelling.
To lessen your snoring, exercise your tongue by sliding it against the backside of your front teeth. Move your tongue back toward your throat, and then thrust it forward until it hits the back of your teeth. Repeat this cycle of moving your tongue forward and back for several minutes. By working on these muscles, you’ll help ensure your passageways remain as open as possible so that you can decrease snoring.
Sleep on your side to prevent snoring. If you lay on your back, you have a greater chance of snoring. However, stomach-sleeping causes stress to your neck. This explains why sleeping facing to the side is the optimal way to sleep.
Would you believe that singing out loud can help you reduce snoring? One doctor supports singing as a remedy for snoring, as singing builds up muscle in the soft palate, as well as 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.
Try to lose a few pounds if you want to see a decrease in snoring. Excess neck fat puts pressure on the airways. The pressure can cause the airway to close off. Shedding a couple of pounds can help to reduce snoring significantly.
It’s possible to reduce your snoring by choosing to eat smaller evening meals. Large meals close to bedtime will fill up your stomach. A full stomach results in your diaphragm beings pushed up against the esophagus which can narrow or block your throat. If your throat is narrowed, it causes a reduction in airflow. This is a major contributor to snoring.
Run a humidifier all night long in your bedroom. A humidifier adds a constant supply of warm, moist vapor to the air. When you inhale moist air, your nasal passages, throat and airway are moisturized. This can reduce the amount of snoring you do.
Try eating a big spoonful of honey prior to going to sleep. It is unclear as to why it seems to work, but many testify to honey’s effectiveness in reducing your tendency to snore. Not surprisingly, this is just another of the many folk remedies that revolve around honey.
Reading the tips in this article probably made it easier for you to sleep with more confidence. All you need to do is continue to apply what you’ve learned from the last few paragraphs and your snoring will be much better than it used to be.