Snoring can be taboo for some people. Therefore, it is not always easy to find out how to eliminate snoring during the night. This article is ready to help you do just that. Use the advice here and learn all about what you need to do to stop snoring.
Snoring has been found to be a symptom of other conditions on most occasions, so to treat it you must find the root of the problem. For instance, certain health issues cause snoring and without getting them treated, it won’t go away. Over time, your condition may actually get worse.
Keep your BMI at it’s optimum level to reduce snoring. While being overweight doesn’t necessarily cause snoring, extra fat in the neck region can place additional pressure on the airways, which can cause snoring. If you have gained weight and noticed that you are snoring a lot more, losing those extra pounds may help you.
Making “fish faces” may help eliminate snoring. While it may sound rather odd, practicing this facial expression can workout the muscles in your throat and face. So, suck your cheeks in while keeping your mouth closed. Move your lips around like a fish would. You want to do this a couple of times each day.
To reduce snoring, keep your airways open. Stuffy, clogged noses, and other nasal obstructions, can contribute to snoring. If you are battling a cold, use vapor rubs, a humidifier or a neti pot to unclog your nasal passages. You can also try nasal strips, which lift the nose open and allow more air to pass through.
If snoring is bothering you, discuss over-the-counter snoring remedies with your pharmacist. Prescription remedies are also available, but if over-the-counter versions work, you will have less of an expense. These medications reduce swelling in the throat so more air can get in.
Alcohol should be avoided to help alleviate snoring. You should also refrain from using sleeping pills, tranquilizers and antihistamines before going to sleep. These items help to relax all of your muscles, including your throat, which can lead to a restricted airway, and therefore snoring.
Avoid exercising during the last hour before bedtime. This is because your breathing can be interfered with by the exercise, just prior to you going to sleep. This can constrict airways, and cause additional snoring.
Think about what you’re eating and drinking right before going to bed. Some foods and beverages can make you snore. Sedatives, muscle relaxants, and alcohol will all have an extreme loosening effect on your throat muscles. They may then collapse inward, blocking the air passageway and causing snoring. Have plenty of water to stay as hydrated as possible before you sleep.
Dairy products are commonly known to cause snoring, even if you are not lactose intolerant. This occurs because dairy products promote increased phlegm production. The excess phlegm obstructs the airways in both your throat and nose. An alternative to a glass of milk before bed can be herbal tea with a dollop of honey.
A tennis ball is a cheap, simple item that can help you with your snoring. To use this method pin a tennis ball onto the back of the pajamas you will be wearing that night. During your sleeping time, you will go to your side naturally once the feeling of the tennis ball bugs you. As sleeping bilaterally ameliorates snoring issues, this tip may be invaluable to you!
An exercise routine for your tongue can help solve your snoring. Whilst it sounds ridiculous, regular tongue exercise is as simple as moving your tongue around in your mouth and frequently sticking it out. While your tongue is extended, hold it rigid. Then, point the tip of it in a single direction. After you do this, go the other direction. Point to the four directions of the compass. This will strengthen your tongue muscles and diminish snoring issues.
An adjustable bed may help to reduce your snoring. You can raise your upper body to a more vertical angle. Your airways will be straighter and less constricted by your body weight in this position, making snoring less likely, and less severe.
Losing some weight can help you get rid of your snoring. If you are fat, you will put on weight in every body region, including the neck, which is implicated in snoring. This puts a great deal of pressure on your airways and can cause partial obstruction. This results in vibrations and snoring.
There are appliances called mandibular advancement appliances which may help your snoring. Such appliances are custom-fitted for your mouth, fitting tightly with your upper and lower teeth. The appliance holds your jaw a little bit more forward than usual to minimize snoring.
If you sleep with an open mouth, you will surely snore because snoring is caused by the loose flesh at the top of the throat. If you breathe through your nose, air will move down the back of the windpipe as it is supposed to do. There are a number of mechanical solutions you can employ, such as chin straps or mouth sealants, that will keep you from breathing through your mouth, as you sleep. These devices are available in most pharmacies.
Lots of people are uncomfortable discussing their snoring. Now that you have a better idea about what to do about snoring you can discuss this subject with people and help not only yourself but others as well so try your best to do this so everyone can gain.