Snoring bothers many people all over the world. For many people, this is just something that is a bother, but it might actually be pointing to a more serious problem. Use the advice below to better deal with your own snoring or someone close to you.
Making “fish faces” is a great way to help stop snoring. Making these faces is a real help, as silly as it sounds, because they exercise and strengthen important muscles in your face and throat. Close your mouth and suck your cheeks in. Make your lips move like a fish would. It is recommended to do this several times a day.
Raise your head with pillows to soften your snoring. Use a thick pillow to support your head and your neck. Using multiple pillows may help you, too. This will keep your head more upright, which will increase your airflow, and can help reduce or prevent snoring.
If you are snoring, determine if it is caused by any of your medicines. Certain medications dry out the nasal membranes, which can make them swell and reduce how much air can pass through them. Medications that contain sedatives can have the unfortunate side effect of relaxing the muscles in your throat, which makes it difficult to breathe freely during sleep.
Eating a smaller dinner can help to reduce snoring. A big meal eaten near bedtime causes the stomach to fill up. This pushes up the diaphragm and can block up your throat. A primary cause of snoring is a partially closed airway and the reduced airflow that results.
Try to avoid exercise in the hour prior going to bed. If you exercise shortly before bed, you may find that you are a little short of breath once you try to go to sleep. If you can’t breathe properly, you may snore all night long.
Snoring is often caused by eating dairy products, even when lactose intolerance is not present. This occurs because dairy products promote increased phlegm production. The excess phlegm obstructs the airways in both your throat and nose. Try replacing the customary warm milk with warm tea instead to see if that cuts back on snoring problems.
One way to stop your snoring is to sleep in a different position than usual. When you lay on your back, you cause yourself to snore. The throat muscles relax too much and fall together, impeding the airway. When you sleep on your side, your airway is less likely to get blocked, so you can enjoy a peaceful nights sleep free from snoring.
Exercise your tongue regularly to help reduce snoring. That may sound funny, but you really can do tongue exercises by sticking your tongue out and in. Hold your tongue straight while it is stuck out of your mouth, and point the tip up, down, left and right. Give your tongue exercises about a month to see if they improve your snoring habit. You will tone your tongues muscles, which discourages snoring.
Refrain from sleeping on your back in order to minimize the chances that snoring will occur. If you can’t figure out how to not sleep on your back, try attaching a large object to the back of your sleep attire. If you begin to roll over, you will feel the object and go back to your side.
Dairy products in your diet might be the culprit when someone who sleeps within earshot tells you you have a snoring problem. If this is something you usually consume right before going to bed, you may want to consider stopping for a while just to see if your situation gets better. For some people, dairy products cause mucus to thicken and build up within their throats. The increased phlegm may cause snoring. You can still eat dairy, just not around bedtime.
You may wish to consider if nasal dilators may help reduce your snoring. While snoring does not originate in the nose for most people, it does for some. This apparatus goes inside your nasal passages to keep them open. Doing this can relieve the snoring that some individuals suffer.
If you suffer from chronic snoring, ask your dentist about mandibular advancement appliances. This apparatus goes inside you mouth and fits up against you upper and lower teeth. The appliance positions your jaw slightly forward, which can help you stop snoring.
If you have a loved one that is a snorer, this old wives tale may offer some relief. People who sleep face-up snore more often due to airway constriction. One way to get around this is to sew small balls to your nightclothes. This makes you more likely to face sideways when sleeping.
If you snore when you are asleep, consider blowing your nose, then spraying saline spray up it before you get into bed. Maintaining clear, moisturized airways allows you to breathe more easily during sleep. You will also be less likely to breathe through your mouth if your nose is not as congested.
You are now aware that snoring can mean there may be a serious health condition at hand. If you are someone who is worried about snoring, then you should have a professional look at you right away. This article can also help you to resolve your snoring problems, and get some much-needed sleep.