Snoring is an affliction that lots of people have to deal with. You, or a loved one, may be a noisy snorer. You might even have marital troubles because of snoring. Whether it is you who snores or your partner, the following information in this article may be of help to you.
Keep your weight down to avoid snoring. While being overweight is not always the cause of snoring, it can contribute, as the fat in your neck can increase the pressure on your throat. If you are even a few pounds overweight, this may be the culprit.
Get plenty of quality physical activity to minimize snoring. Over time, physical exercise works to regulate your breathing; as a result, you become less likely to snore. Exercise will maintain your respiratory fitness and cut down on your stress. When you are stressed out, your breathing pattern can be affected, making you more prone to snoring.
If you smoke, quitting can diminish your snoring. If you’re unable to quit successfully, try not to smoke for at least two or three hours prior to going to bed each night. Smoking causes the tissues in your throat and sinus cavity to swell, reducing your airway capacity significantly. If you are able to stop smoking, you reduce the swelling and often the snoring will be minimized or eliminated totally.
If snoring is a problem for you, avoid alcoholic beverages. You must also avoid antihistamines, tranquilizers and sleeping pills prior to bedtime. These types of items work to relax your muscles, and this will limit your air passages, causing you to snore more.
There are mouth exercises you can try to reduce snoring. One of them consists of sliding your tongue along the back of the top front teeth. For about three minutes or so, slide your tongue toward the back of your mouth and then back up to your teeth again. Believe it or not, this will actually strengthen your muscles and open the airways that are crucial for reducing snoring.
Some doctors believe that building up the muscles in your upper throat can end snoring problems. Certain physicians tout singing as an effective way of reducing snoring, due to the build up of muscle in the throat and soft palate. Strengthening these muscles keeps them from constricting the airway while you sleep, which in turn reduces your propensity to snore.
Consider eating a tablespoon of honey before you go to bed. Many people swear by honey as a cure for snoring, although there’s no clear reason why this remedy works. Once you consider honey’s many other beneficial uses, however, the theory seems far more credible.
Do some research to determine if internal nasal dilators can effectively alleviate your snoring. While snoring does not originate in the nose for most people, it does for some. Nasal dilators are designed to be positioned in your nasal passage in order to help it stay open. Doing this can relieve the snoring that some individuals suffer.
If you suffer from chronic snoring, ask your dentist about mandibular advancement appliances. These devices fit snugly next to both sets of your teeth. Your jaw will be pulled and held in the correct position as you sleep, allowing your airway to remain open.
Snoring negatively effects many people. Snoring is not only a problem for the snorer, it has a negative effect on everyone in the household who has to listen to it every night. It’s hoped that the great information found in this article will help you restore restful nights to your home by aiding in the prevention of snoring.