Sometimes snoring is just an annoying nighttime distraction, but at other times it is a sign of a serious health problem. There are several things that cause snoring, some minor and some serious. If you take a look at the following advice, you can develop a better understanding of the most common snoring causes and treatments.
“Fish face” may sound silly, but it could help you to stop snoring. Yes, it sounds strange, but these faces strengthen throat and facial muscles. Suck your cheeks in and pucker up your mouth. Move your lips like a fish. Perform this simple exercise a couple of times per day.
You want to ensure that your nasal passages remain open if you want snoring to stop. Having a nose that is clogged or constricted can contribute to snoring. If you are suffering from a cold, try using a vapor rub, humidifier or a neti pot to clear the blockage in your nose. Additionally, nasal strips, which physically hold the nose open, may be effective, as well.
Sliding your tongue behind your upper front teeth can be a good exercise to try to cut your snoring to a minimum. For three minutes, keep sliding your tongue backwards and then bringing it back up against your teeth. You can practice keeping your passageways open so that your snoring is reduced as it is easier for air to get into your lungs.
Some doctors believe that building up the muscles in your upper throat can end snoring problems. One physicians believes that singing is a great remedy for snoring because it strengthens the muscles in the throat and soft palate. 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.
Avoid any type of moderate exercise an hour prior to bedtime. If you exercise too close to your bedtime, you might have trouble catching your breath when you lie down. Constriction of the airways may lead to an increase in snoring while you sleep.
A simple item like a tennis ball can be used to minimize snoring. Attach a tennis ball on the back of the top of your pajamas before bed. Each time you roll over onto your back, the ball will prompt you to switch back to your side. By sleeping on one of your sides, you can drastically decrease snoring.
Don’t sleep on your back to prevent snoring. Sew a pocket onto the back of the nightwear you wear, and put a tennis ball in the pocket. This will cause you to be uncomfortable if you roll onto your back while sleeping, and you will quickly re-position.
So many people claim the “tennis ball cure” is going to work. This is when you place a tennis ball in a pocket that you have sewn on the back of your shirt or when you place one inside a sock and pin in on your back. This provides a physical reminder that you should only sleep on your stomach or side. Once you are comfortable with sleeping off of your back, you can stop using the tennis ball.
While it is probably not be what you want to hear, losing weight can put an end to your snoring problem. Excess weight accumulates everywhere on the body, including the neck area. 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.
Essential oils can be used to help you stop snoring. Some beneficial oils like eucalyptus and peppermint are great for opening up clogged nasal airways. They can make breathing easier and can help eliminate your snoring. Next time when you feel congested, try these essential oils
Try speking with a doctor about getting fitted with a type of mandibular advancement appliance. These appliances fit inside your mouth and fit snugly against your teeth. Your jaw will be pulled and held in the correct position as you sleep, allowing your airway to remain open.
If you or someone you know has a snoring problem, there is a nifty trick that prevents snorers from rolling onto their backs. It has been believed for a long time that sleeping on your back will increase snoring symptoms due to the make up of certain people’s necks. If you find that you sleep on your back try taping something on your back that would be uncomfortable to sleep on.
Eating at least three meals a day is key to beating snoring. If you fill yourself up with breakfast and lunch, you will be less likely to overeat at dinnertime. Having less food in your stomach makes it easier to breath when you lay down and go to sleep.
If you have a partner that snores and it bothers you, think about going to bed before they do so you are able to get to sleep before you have to hear their night time noises. Light sleepers may not be able to make this work, but anything is worth a try!
Snoring is more than an annoying noise, it can be a symptom of a dangerous health condition. Not every snoring treatment is effective for every snorer, due to the wide mix of personal situations and potential snoring causes. Use the information that you have learned in this article, to understand your snoring problem better, and find the solution that you’re searching for.