Nearly everyone snores to some degree. However, for some people it’s a more serious problem than for others. However, if you worry that you are snoring too much and want to improve your sleep, follow the tips in this article.
You might try changing your sleeping position in order to decrease the possibility of snoring. Lying on the back causes most people to snore because the head is forced downwards by gravity, and the throat closes up slightly. Sleeping on your side allows you to position your head and neck more comfortably, resulting in clearer breathing and less snoring.
Sleeping pills might help you fall asleep, but they can actually cause snoring, which makes your sleep less than peaceful. Your muscles do relax when you take sleeping pills. The muscles responsible for keeping your nose open will not do their job and your pathways will get narrower. Therefore, you are more likely to snore.
One way to keep yourself from snoring is by making “fish faces”. Yes, it sounds strange, but these faces strengthen throat and facial muscles. To perform the exercise, keep your mouth closed as you suck in, causing your cheeks to contract inward. Move your lips like a fish. Perform these exercises a few times each day.
If you are snoring while pregnant, see your doctor immediately. Many pregnant women snore because of additional pressure, just make sure it’s not causing the baby to be oxygen-deprived. Visit your doctor immediately in order to determine if this is the case.
Keep your body hydrated to reduce the likelihood of snoring. When you are hydrated, your nasal passages stay unclogged and you are able to breathe without snoring. Try to drink at least ten cups of water every day, to reduce your chances of snoring at night.
If you suffer from congestion due to allergies or other issues, you are much more likely to snore while sleeping. Congested sinuses restrict airflow through the nasal passages, which makes you snore. One way to get rid of it would be to take decongestant medicine before going to bed, so you are able to get a more quiet nights sleep.
Speak with your doctor to see if one of your medications is creating your snoring. Some medications will cause snoring as a side effect. There are several types which can relax your muscles. This just might result in a restricted airway. This will lead to snoring.
If a person carries excess weight, they tend to have fat around the neck, which can make them more likely to snore. Excess fat around the neck can cause pressure on the airways and keep air from flowing freely. To reduce the chance of snoring, you may want to consider losing any excess weight. When you do, you should start to sleep better, and you will probably feel and look better too.
Stop snoring as much by quitting your smoking habit. Another possible solution is to cease smoking each night, several hours before you go to bed. The passages through which air flows in your body will narrow when your smoke, due to swelling in your throat. This inflammation and narrowing leads to snoring; therefore, not smoking should relieve some of the swelling.
Ask your pharmacist to recommend a remedy to stop your snoring. There are of course remedies you can get via prescription, but if an over-the- counter medication works for you, it will usually be cheaper. Anti-snoring medications typically work to prevent the airways from becoming restricted by swollen blood vessels, sagging tissues, and other factors.
When trying to prevent snoring, try sleeping on your side at night. If you sleep on your back, it ups the chances of you snoring. However, stomach-sleeping causes stress to your neck. Sleeping only on your side will assist you in sleeping through the night.
If snoring is a problem for you, pay attention to what you consume just before bedtime. Throat muscles can relax from various intoxicants or muscle relaxers. If muscles relax too much, the passages for air flow can become obstructed and lead to snoring. Drinking plenty of water is an excellent idea.
Regularly exercise your tongue. Though it is uncommon to think of your tongue in this way, it can actually be exercised easily by thrusting it out of the mouth over and over again. Extend your tongue, keeping it rigid, pointing the tip first to the left, and then the right. Make sure to point in all directions as you work your tongue out. You lessen your likelihood of snoring when you build up your tongue muscles.
If you suffer from snoring, you may want to consider purchasing an adjustable bed. An adjustable bed allows you to adjust your upper body so that it is more vertically-oriented. This keeps your airways from crunching up under your weight and this, in turn, can be a tremendous help in reducing your snoring.
One possible aid to curing snoring, is a nasal dilator. While few people snore through their noses, it is a problem for some individuals. Nasal dilators fit your nasal passages to assist them in staying open. This often helps to lessen snoring.
There are appliances called mandibular advancement appliances which may help your snoring. This appliance is inserted into your mouth against your upper and lower teeth. Just like the name says, these will slide your jaw forward, which can reduce snoring.
You should avoid mixing certain things, like alcohol or sleeping medications, because they directly suppress the nervous system. When this system is depressed during sleep, the muscles in your throat will relax and the snoring will begin. Using these substances can lead to the development of sleep apnea which can cause cardiovascular disease. You should avoid these things if you are a snorer.
As you can see, snoring is an issue that can be managed, even though it occurs while you sleep. Take the tips you have read here, apply them to your life, and you should be able to reduce or eliminate the amount of snoring you do!