Every single person needs at least 7 to 8 hours of sleep a night so they are alert the day after and are maintaining good health. However, this shouldn’t be eight hours of tossing and turning. It needs to be restful. If you or your partner snore, this isn’t always easy. Use the ideas in this article to help yourself get a better night of sleep.
To keep yourself from snoring, try changing your sleeping position. Sleeping on your back can force your head down and cause your throat to close up somewhat. Make sleep easier by rolling over to your side. This will also reduce the stress in the neck, and snoring won’t be as likely to occur.
One strange way to reduce snoring is to make “fish faces”. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring. Suck your cheeks in and pucker up your mouth. Make movements with your lips, like you’re a fish. Perform these exercises a few times each day.
Elevating your head during sleep can help stop snoring. Use a very thick pillow to support your head. Alternatively, you can simply use extra pillows. Keeping your head in a more upright position will increase the amount of air flowing, and reduce or even prevent, your snoring.
If you are someone who suffers from congestion because of allergies or other types of issues, you are probably going to snore while you sleep. Air blockages from congestion can reduce your chances of breathing properly, which can yield discomfort and incessant snoring. One relatively simple way to get rid of this is to have a decongestant at the ready. Taking one when things get bad can really help you sleep better.
Meet with your doctor to review any prescription medications you may be taking. Ask your doctor to identify those that might intensify your problem. Some medications that you obtain by prescription can have a tendency to make you snore. Any medicines that relax muscles, or constrict the airways, can cause snoring. This will contribute to your snoring at night.
Ask your pharmacist to recommend a remedy to stop your snoring. They know about all of them, from sprays to strips, and will be able to find you an affordable alternative to prescriptions. Each medication treats a different cause, including congestion, swelling and muscle relaxation.
Side sleeping is a great way to prevent snoring. Sleeping on your back will help you sleep without snoring. Furthermore, if you sleep on your stomach, you are more prone to neck stress. Sleeping on the side is the best position if you tend to snore.
By reducing the size of your meal portions at night, snoring could be reduced. Large meals eaten later in the day may overfill your stomach. A full stomach will push the diaphragm upwards, towards the throat area. This pressure can constrict your airways and increase the possibility of snoring. Decreased airflow through constricted airways is a major reason snoring occurs.
You can often reduce snoring using a simple tennis ball. Pin the ball to the back of your night clothes before you go to bed. During your sleeping time, you will go to your side naturally once the feeling of the tennis ball bugs you. Sleeping on your side reduces snoring significantly.
To reduce the risk of snoring, don’t sleep on your back. You can avoid sleeping on your back by attaching a small pillow or some other object to the back side of your sleeping attire. Using this technique will cause you to experience mild discomfort if you rollover onto your back while sleeping.
When you snore, you might start to think that you will never overcome the problem. You can get rid of this annoying characteristic. There are countless ways to stop snoring. Begin by implementing the advice provided here, and you will be able to experience a night of uninterrupted, restful sleep for once.