Snoring is a hindrance when trying to get a good night’s rest, and it’s oftentimes more serious than some loud, amusing sounds. This could be a bodily signal that a major health problem needs to be addressed. Follow these tips to identify the causes of snoring so it can be treated properly.
Have you heard that singing can help to alleviate snoring? It works because singing uses and strengthens the throat muscles. With adequate throat muscle strength, snoring is minimized. Musical instruments, such as the saxophone or trumpet, may also strengthen throat muscles.
Sleeping pills are known to cause snoring: stop snoring by avoiding sleeping pills if they have this effect on you. Sleeping pills work, in part, by causing relaxation of all of your muscles. The muscles in your nasal passages will also relax, which makes the passages smaller. Therefore, you are more likely to snore.
Facial exercises such as the “fish face” can help prevent snoring. This may sound odd, but this is a type of exercise that can give strength to the muscles that can cause snoring if they are weak. Simply close your mouth and suck your cheeks in. Move your lips and mouth like you are a fish. Perform these exercises a few times each day.
Make sure your nose is clear and open to help prevent snoring. If your nose is clogged or swollen, you are more likely to snore. Use humidifiers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. Nasal strips are a good option, as they open up the nasal passages, increasing the amount of air you breathe through your nose.
If snoring is bothering you, discuss over-the-counter snoring remedies with your pharmacist. There are of course remedies you can get via prescription, but if an over-the- counter medication works for you, it will usually be cheaper. Each medication treats a different cause, including congestion, swelling and muscle relaxation.
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. Slide your tongue back along your top teeth, and then bring it forward again. Continue this exercise for about three minutes. Exercising your tongue muscles keeps your airways open and cuts the chance of snoring.
To prevent snoring, sleep on your side. If you sleep on your back, that increases your chances of snoring. Furthermore, if you sleep on your stomach, you are more prone to neck stress. So it is best to sleep on your side.
If you suffer from snoring and are overweight, you should use consider losing some weight. If you have extra fat, especially around your neck, this will put an increased amount of pressure directly on your airways. This pressure will increase throughout the night causing your airways to constrict. Even losing just a few pounds can have a significant impact on your snoring.
If you have a snoring problem, then be mindful of what you eat and drink before bed. Anything from muscle relaxants to alcohol can relax the muscles of your throat. If your throat muscles relax too much, they may collapse and block the flow of air. Before you go to bed, try drinking some water.
Change your position, and how you sleep, to get rid of how you snore. Back sleeping is the cause of many snorer’s problems. In this position, the throat muscles and other tissues relax, and are more likely to block airways. Sleep on your side to prevent this, and have a peaceful night’s sleep.
Exercise your tongue regularly. One exercise to increase the tone of your tongue is to flex and extend your tongue. Stick your tongue out and then make it rigid. Then, point it in different directions. Make sure you point your tongue in all four cardinal directions. The tongue’s muscles will become toned, which may lead to you snoring less.
Allergies may very well be the cause of your snoring; if so, now is a good time to have them checked out. If your allergies go untreated, it may cause your nasal passages to swell. When this happens, you must mouth-breathe. This will almost always cause you to snore. Try treating your allergies with over the counter remedies. If this doesn’t work, visit your doctor for a prescription.
While it is probably not be what you want to hear, losing weight can put an end to your snoring problem. Excess weight builds up on all areas of the body, and the neck area is no exception. This will put pressure on the airways in your throat. It can also cause a partial obstruction, which leads to vibrations that are interpreted as snoring.
If you suffer from snoring eat a large breakfast and lunch. Eating throughout the course of the day will allow you to feel fulfilled with a small, light dinner. Lying down on an empty stomach will enable you to breathe better as you sleep.
Although snoring is quite annoying, it can also let you know that there’s another medical problem or condition in your body. One should be proactive when their body gives them any signals like this. Using the preceding tips, it is possible for anyone to determine what is causing the condition so that he or she can treat the problem, and sleep more soundly.