While snoring is a common problem in the lives of many, it is also something people feel they can do nothing about. If you wish to learn how you can reduce your snoring, then read the rest of this article to learn some great tips that will help you do just that.
Using sleeping pills is a real catch-22 if you have trouble with snoring. The pills make it easier to get to sleep, but they also encouraging snoring, making your sleep less restful. Sleeping pills cause all of the muscles in your body to relax. Muscles that hold your nasal airways open will relax, causing them to slacken. This causes you to snore.
“Fish face” may sound silly, but it could help you to stop snoring. These exercises build your muscles in your throat and face. So, suck your cheeks in while keeping your mouth closed. Move your lips like a fish. You should perform this type of movement a few times per day.
You can reduce or prevent your snoring by drinking plenty of fluids that keep you hydrated. Dehydration causes thicker, more problematic mucosal secretions, which then compromise the airways and makes you more prone to snoring. To minimize the risk of snoring, you should try to drink at least 10 cups of hydrating liquid (anything non-caffeinated, ideally water) in the course of the day.
To help ease your snoring, try falling asleep with your head in a slightly raised position. Lay your head on a large, thick pillow. If one pillow isn’t enough, use two! The more upright your head lies, the more open your airways will remain.
If a person carries excess weight, they tend to have fat around the neck, which can make them more likely to snore. The excessive amount of fatty tissue that is surrounding windpipes of people that are overweight does not help the situation. Take weight loss into consideration if your weight might be a cause. When you do, you should start to sleep better, and you will probably feel and look better too.
Physical activity can help reduce or even eliminate snoring. Exercise helps to make your breathing more regular and may help prevent snoring. Exercise not only helps to keep your respiratory system in good working order, but also is a wonderful stress reducer. Stress can change your breathing and cause you to snore.
One thing that might help your snoring problem is a firmer pillow. Soft pillows relax your throat muscles, which narrows your airway. Snoring will be caused by the difficulty of air passage. A firmer pillow will help to keep your air passages fully open.
One good way to prevent snoring is to talk to your pharmacist about any snoring remedies you can get over the counter. You could get prescription medication for snoring but if you find one that works at your local pharmacy, it will be less expensive. Anti-snoring medications attempt to minimize swelling that can constrict the airway, and thus cause snoring.
You can do some exercises to reduce your snoring by placing your tongue behind your front teeth. Slide your tongue toward the back of your mouth and bring it back to the front for about three minutes. You can improve the amount of air you take in while you sleep and make snoring less likely with this exercise, because it tones the muscles that keep your airways open.
The best sleeping position to reduce the risk of snoring is lying on your side. People who lie on their backs are more likely to snore. Sleeping while laying on your stomach creates stress in your back and neck. Sleeping on the side is the best position if you tend to snore.
Look at the position you usually sleep in at night – is it causing your snoring? Back sleeping is the cause of many snorer’s problems. What happens is, your tissue and muscles in your throat fall because they’re relaxed. Positioning yourself to sleep on your side stops this from occurring, and allows you to get a peaceful night’s sleep.
You allergies may be to blame if you suffer from snoring. Untreated allergies can cause swelling of the nasal passages, forcing you to breathe through your mouth. This kind of breathing is a big contributor to snoring. Try treating your allergies with over the counter remedies. If this doesn’t work, visit your doctor for a prescription.
If you want to minimize snoring, make sure you get adequate sleep. However, it’s more than how long you sleep, it’s also being on a good sleep schedule. Hit the sack at the same time every night and set your alarm for the same time every morning.
Consider using internal nasal dilators to help you snore less. People who snore seldom do it through the nose, but some some people, this is a problem. Nasal dilators fit your nasal passages to assist them in staying open. This method is effective in relieving nasal-based snoring.
If you suffer from snoring, you may simply just need to make a visit to the dentist. Your dentist can make you a customized mouth guard that is molded to the shape of your mouth. When you wear this mouth-guard at night, it will position your jaw forward just up to the point where your throat muscles will not collapse while you sleep, thus eliminating a possible cause of your snoring.
If you snore, make sure that you eat enough for breakfast and lunch each day. If you have had two hearty meals, you will be able to eat a light dinner. If you don’t eat as much before bed, you’ll be able to breathe more easily when you go to sleep.
Armed with the preceding advice, you are hopefully feeling more confident about the possibility of overcoming your snoring and getting the quieter, more peaceful sleep you deserve. Utilize the information you have just learned, to explore ways to alter the way you rest at night.