Snoring is not only aggravating, but it can be an inconvenience, too. Even if you don’t have a problem with snoring, living with someone who snores can be just as frustrating if not worse. The sound of snoring is really bothersome, and disturb someone who is trying to get a good night’s sleep. Thankfully, there are steps to take to reduce the effects snoring has on your life. This article offers several effective tips that can help you deal with snoring.
Try to sleep in a different position. The force of gravity on your head and neck in a supine position can cause your airway to collapse. Sleep on your side to relieve stress from your neck and to make sleeping easier; your tendency to snore will be reduced.
Making “fish faces” can help to eliminate snoring. These exercises build your muscles in your throat and face. Close your mouth and suck your cheeks in. Now, imitate the way a fish moves its mouth in the water. For best results, try this exercise several times every day.
To prevent snoring, make sure your nasal passages are open. The cause of your snoring may be due to a stuffed up nasal passageway. There are a few ways to keep the nose clear when you are sick, including neti pots, humidifiers, hot showers, and vapor rubs. You may want to consider using nasal strips as a means to opening up your nasal passageway, which allows you to breath easier.
Prop your head up when sleeping, to minimize snoring. Lay your head on a large, thick pillow. Using multiple pillows may also work. By holding your head up at an angle, the air flow will open up, which will keep you from snoring as much.
People who are constantly congested because of allergies are a lot more likely to experience snoring while they sleep. Air blockages from congestion can reduce your chances of breathing properly, which can yield discomfort and incessant snoring. In order to avoid snoring and sleep peacefully, try taking a mild decongestant before you go to bed.
Regular exercise can be an effective way to help reduce snoring. If you exercise, you’ll begin breathing more regularly. This can help prevent or reduce snoring. Physical exercise is an important part of respiratory health and it’s a great stress reducer as well! When you are stressed you tend to snore more in your sleep because you experience higher levels of breathing.
It may be hard to believe, but singing may help you reduce your snoring. One doctor supports singing as a remedy for snoring, as singing builds up muscle in the soft palate, as well as the throat. By toning these muscles, you can prevent some of the narrowing of the muscles, and stop snoring from disturbing your sleep.
If you regularly snore, you might want to carefully consider what you eat immediately before you go to sleep. Everything from alcohol to muscle relaxants can loosen the muscles in your throat. This causes the muscles in your throat to collapse inwards and restrict the airflow through your breathing passages that cause you to snore. If you have to drink something before bedtime, make it water.
The effectiveness of the simple “tennis ball cure” is substantiated by many people. 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. The ball will remind you to not lay on your back, even when you sleep. Once you grow accustomed to side sleeping, you can get rid of the tennis ball.
Snoring can be frustrating to deal with. It is not pleasant to listen to and it keeps you and others from getting a good night’s sleep. Luckily, there are things you can do to reduce your snoring. The article above has offered a series of useful ideas you can put into action. Take advantage of them, and put the advice to good use so you can control your snoring.