In order to stay healthy and be fully awake during the day, you need approximately eight hours of sleep per night. It can’t just be any old sleep, though. It has to be restful. If you or your partner snore, this isn’t always easy. Use the ideas in this article to help yourself get a better night of sleep.
To stop yourself from snoring, you may want to change positions when sleeping. Sleeping on your back will make you more likely to snore. Your head will be forced downward, which causes your throat to constrict slightly. Make sleep easier by rolling over to your side. This will also reduce the stress in the neck, and snoring won’t be as likely to occur.
Smokers who also snore really need to think about quitting. Smoking irritates the tissues of your throat, which leads to swelling. A swollen throat is a major factor when it comes to causes of snoring.
Some people find effective relief from their snoring problems by propping themselves up in bed, practically seated upright, using several pillows. By doing this, you will keep drainage from clogging your nasal passageways and ensure that it flows down into your throat. You may find that it helps alleviate or reduce your snoring.
One way to beat snoring is to pucker up and make “fish faces”. These exercises build your muscles in your throat and face. To perform the exercise purse your lips and draw your cheeks in. Make your lips move like a fish would. To be effective, this exercise should be repeated several times each day.
Visit your obstetrician, if you snore while pregnant. While it is very common for pregnant women to snore during their pregnancies, you should learn about how this problem can affect your baby and its oxygen levels. Try seeing your doctor so that they can rule this life-threatening issue out.
Prop your head up when sleeping, to minimize snoring. The easiest way to elevate your head is to use a thick pillow. Many people find that using two or more pillows helps. Keeping your head in a more upright position will increase the amount of air flowing, and reduce or even prevent, your snoring.
Consult your doctor regarding any prescriptions you may be taking that could be making you snore. The side effects of many prescription drugs can cause you to snore, or make your existing snoring more severe. Most medications that contain antihistamines relax the throat muscles, which restricts airflow. Restriction of the airway can cause snoring.
Get plenty of quality physical activity to minimize snoring. Workouts tend to regulate breathing rhythms, which can ameliorate snoring problems. Exercise not only keeps your lungs and nasal passages in optimal condition, it also keeps your stress levels down. Too much stress can change the way you breathe, thus increasing the probability of you snoring.
Replacing a soft pillow with a firm one can help to eliminate your snoring. A pillow that is too soft can actually be too relaxing, encouraging the muscles in your throat to go slack and ultimately reducing the effective size of your airway. Less air is flowing through your nasal passages, so you snore. A pillow that is firm, however, can assist in opening air passageways.
Try to lose a few pounds if you want to see a decrease in snoring. Excess fat in your throat increases the pressure on your airway. The narrowing of your airways can cause snoring. Even losing just a few pounds can have a significant impact on your snoring.
Exercise your tongue regularly. Though this certainly sounds silly, sticking your tongue in and out several times is actually valuable as it exercises several of the muscles in your mouth and throat. While extended, keep your tongue rigid, and then proceed to point the tip of your tongue in different directions. Make certain you are hitting all four points on the compass during the exercise. Facial exercises and singing can also decrease snoring.
If you are a snorer, your allergies may be a main cause of your snoring; you should treat your allergies. If allergies go untreated, they cause a swelling of your nasal passages and this keeps you from breathing through your nose. This almost always leads to snoring. Try an over the counter medication for allergies or see your doctor if they are severe.
Shed the pounds to stop your snoring. When you gain weight, it accumulates all over your body – including your neck. The extra weight applies pressure to your airway, even collapsing it partially, which causes the vibrations and sound known as snoring.
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If you or someone you sleep with snores, here is one old wives tale which may bring you some relief. Those who sleep positioned on their back will suffer from snoring, because their airways are restricted at night. To remedy this, place tennis balls on your back at night to help you stay sleeping on your side.
It can seem hard to control snoring. But, this is not reality. You can do several things to reduce your snoring. Begin by implementing the advice provided here, and you will be able to experience a night of uninterrupted, restful sleep for once.