Many people snore, but because they feel as if they cannot do anything about it; they live with the problem. If you or your partner have had enough of snoring, keep reading. This article is packed with useful tips and ideas for putting an end to snoring.
If you are a smoker and you snore, you may want to consider quitting smoking. Smoking irritates the tissues of your throat, which leads to swelling. Swelling in the throat is one of the major causes of snoring.
Making “fish faces” can help to eliminate snoring. While it sounds odd, positioning your face like this can improve the muscle tone in your face and throat. Simply suck in your cheeks with your mouth closed. Pucker up like a fish! Do this exercise several times every day.
To prevent snoring, make sure your nasal passages are open. A clogged nose, or one that is otherwise constricted, may contribute to snoring. Increase the humidity of the air entering your nose by using a humidifier or a steam shower to humidify the environment, or vapor rub to help your body, when your nose is plugged. Nasal strips are another good option. These lift your nose open and let more air in.
If allergies or other conditions are causing congestion, you are more prone to snoring. Congestion constricts the airways, which in turn, causes snoring. One way to fight this is, to take decongestant medicine before going to bed so you can get more of a relaxing night of sleep.
Nasal strips can help limit snoring. These strips resemble a Band-Aid. However, they function much differently than a Band-Aid. These strips are specially designed to open nasal passages. You will be better able to breath with your nose and it can greatly decrease your snoring.
Obese people are much more likely to snore, especially if they have a lot of extra fat around their neck. The snoring is worse due to the extra fat around their windpipes. If you’re overweight, try to lose a few pounds. You will not only feel and look better, but you will sleep better too.
A decrease in snoring is just one more reason to quit smoking. If you find it difficult to give up smoking, you can enjoy some benefits by avoiding tobacco for the few hours before bed. Smoking causes inflammation and swelling in your throat, which narrows your airway. Narrow airways create more snoring; therefore, by eliminating smoking you will not snore.
A great way to keep yourself from snoring is to ask your pharmacist for an over-the-counter anti-snoring remedy. You could get prescription medication for snoring but if you find one that works at your local pharmacy, it will be less expensive. Many of these medications will reduce swelling, and therefore help with your snoring problem.
Sliding your tongue behind your upper front teeth can be a good exercise to try to cut your snoring to a minimum. Slide your tongue toward the back of your mouth and bring it back to the front for about three minutes. Exercising your tongue muscles keeps your airways open and cuts the chance of snoring.
If you are overweight, losing weight will likely make a difference in your snoring. Extra body fat in the neck increases the pressure on your throat and windpipe. This causes your airways to partially collapse during the night. The loss of even a few pounds of this extra pressure could make a huge difference.
Certain kinds of exercise can help to reduce or prevent snoring. Up to a half hour per day spent exercising your throat muscles can protect these muscles from collapsing while you sleep. Throat exercises may include repeating vowel sounds, as well as curling the tongue. The strength you gain in the upper respiratory system can lessen weakness that can be a cause of snoring.
Consider whether or not internal nasal dilators might help your snoring. Although not many people use their noses to snore, it does happen. Nasal dilators are designed and manufactured for nasal passage insertion, so they can maintain open space. This can help those who snore.
If you have a partner who snores, consider going to sleep earlier than your partner. That way, you raise your chance of being asleep, and staying asleep, by the time they begin their noises. If you sleep lightly, this still may not work, but it’s worth trying.
One way to minimize your snoring is to not consume any dairy products in the hours before you sleep. Eating dairy products can produce mucus, which in turn, causes you to snore. Drink a tall glass of water or enjoy an apple instead.
A problem many snorers often ignore is the toll it takes on their relationship with a partner or spouse. If left unchecked, your snoring may drive your partner from your bed! This sort of stress on a relationship is unhealthy; consider your significant other’s feelings as well as your own health and consult a physician about getting your snoring under control.
Now that you’ve learned what you can do to get rid of some of the snoring you commit during sleep, you should start to feel like you can truly change the way you sleep. Go ahead and use all the information you learned from this article, and see what you can change about the way you sleep.