If you’re having problems with snoring, rest assured there are plenty of people in the same boat. Forty percent of men and twenty-five percent of women in the population are afflicted by snoring. The occurrences of snoring increase with age. If you wish to help yourself, your partner, or another loved one to stop snoring for good, read on!
Changing sleeping positions can help stop snoring. When sleeping on your back, your head is placed too low for your throat to stay open and allow you to breathe properly. In order to make sleeping more pleasantly, lie on your side. This will definitely reduce your snoring.
Ironically, sleeping pills can cause you to snore, while not taking them will reduce your tendency to snore. The way sleeping pills function is by relaxing your muscles. The ones keeping your nasal passages wide open will also sag, letting the passages become narrower. This leads to snoring, not the result you were looking for!
You can reduce snoring by making funny “fish faces”. Although it may sound strange, these faces help strengthen your facial and throat muscles. Suck your cheeks in and pucker up your mouth. Now, imitate the way a fish moves its mouth in the water. Do this exercise several times every 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. Schedule an appointment with your doctor to protect your baby’s health.
Make sure that you are hydrated so that you can prevent snoring. If you’re dehydrated, your nasal passage secretions are thicker and stickier, which can clog the airways and cause snoring. If you drink at least ten glasses of water — any beverage without caffeine will work — you will be less likely to snore.
Physical activity can help reduce or even eliminate snoring. Snoring at night can be stopped with regular exercise. Exercise makes your breathing more regular and this can stop snoring. Exercise is crucial in keeping your respiratory system working properly, but it is also a good way to relieve stress. When you are stressed out, your breathing pattern can be affected, making you more prone to snoring.
Cutting down on your smoking is a great way to minimize your snoring. If you lack the willpower to kick your habit, you should at least not smoke a few hours before your bedtime. When you smoke, your throat swells, which will cause your air passages to get narrower. Narrow airways create more snoring; therefore, by eliminating smoking you will not snore.
If snoring becomes a problem, investigate the possibility that the medications you take may be the cause. There are some medications that are drying to the nasal membranes, causing them to swell and restricting airflow. In addition, it is possible that sedatives will relax muscles in your throat and lessen the air that gets through.
Do you snore frequently? Then watch what you eat right before bedtime. Sedatives, muscle relaxants, and alcohol will all have an extreme loosening effect on your throat muscles. As these muscles become relaxed, they compromise your airway. As a result, you snore loudly. Before you go to bed, try drinking some water.
Avoid sleeping on your back to reduce nightly snoring. If you tend to roll on your back when you sleep, attach an object on your back. That way, when you roll onto your back, the discomfort will cause you to quickly change positions.
If you’re looking for a snoring solution, an adjustable bed may be just what you need. An adjustable bed allows you to adjust your upper body so that it is more vertically-oriented. Your airways will be straighter and less constricted by your body weight in this position, making snoring less likely, and less severe.
If you snore and suffer from allergies, treating your allergies may eliminate your snoring. Untreated allergies can cause swelling of the nasal passages, forcing you to breathe through your mouth. This leads to snoring very frequently. Try taking an OTC allergy medication for mild allergies and consult your doctor for more severe ones.
Certain exercises can reduce or get rid of snoring. You can improve the strength of your throat muscles by doing exercises daily for approximately 20 minutes. This will help prevent collapsing throat muscles. Some examples of these exercises are tongue curling and making vowel sounds. This will strengthen the upper respiratory muscles to prevent snoring.
Look into internal nasal dilators, and see if this is an option for you. While few people snore through their noses, it is a problem for some individuals. These dilators are sized to your nasal airways so they can hold them open. This often helps to lessen snoring.
There may be an old wive’s tale that could help you deal with annoying snoring. Sleeping on your back makes you more likely to snore, because this position pinches your airways; taping or sewing a tennis ball to the back side of your night clothes will cause you to roll onto your side automatically, preventing snoring.
Snoring is annoying to you, and your sleep partner. It may also be harmful to your health, depending on what it is stemming from. It’s a good idea to educate yourself about snoring if you or your significant other struggles with it. Apply the tips that you have read so that you can enjoy a good nights sleep.