Have you decided that you want to cease your snoring? Most people snore sometimes, but it can affect your sleep, affecting your health and happiness. The advice in the following article will help you minimize or even eliminate your snoring issues.
If you smoke cigarettes, there is a good chance that you also snore. Quitting one can mean quitting the other. Smoking causes the tissues that are in your throat to get irritated, causing your throat to swell. If the tissues in your throat are swollen, you are more likely to snore.
One way to beat snoring is to pucker up and make “fish faces”. While it sounds odd, positioning your face like this can improve the muscle tone in your face and throat. To do the exercises, keep your mouth closed while sucking in your cheeks. Move your lips as if you were a fish. Perform these exercises a few times each day.
To reduce snoring, keep your airways open. A clogged nose, or one that is otherwise constricted, may contribute to snoring. Use neti pots, steam showers, eucalyptus rubs and humidifiers to keep your nose clear when you are ill. You might give nasal strips a try, as well; these lift your nasal passages open, allowing air to flow more freely.
One way to prevent snoring is to ensure that your body is always hydrated. When you are suffering from dehydration your nasal secretions become thicker and clog up your nose which leads to snoring. Try to consume about 10 cups of water every single day, in order to reduce the chance of you snoring.
Ask your doctor if any of the prescription, or over-the-counter medications, you’re taking could be causing or worsening your snoring. There are prescriptive medicines that are a direct cause of snoring. For instance, sleeping pills, muscle relaxers, pain killers or antihistamines are known to restrict airways. Snoring is often caused by restricted air passages.
If a person carries excess weight, they tend to have fat around the neck, which can make them more likely to snore. Build-ups of fatty tissue around the windpipe area in larger people, can exacerbate the issue. If you’re overweight, consider losing weight. In addition to looking and feeling more active, you will sleep snore-free as well.
If you smoke, quitting can diminish your snoring. If you find it impossible to stop smoking, then at least cut it off in the hours that precede sleep. Smoking increases throat swelling and your air passage is minimized. Narrower air passages mean more snoring, so if you can stop smoking, your throat won’t get inflamed as often.
In order to snore less, sleep facing sideways. Back-sleepers have a much higher risk of developing snoring problems. Then again, sleeping on the stomach can strain the neck. This is why it’s good to sleep on your side.
You can reduce the chances of snoring by eating less at night. Large meals near bedtime can fill the stomach up. This can cause the diaphragm to rise and put pressure near the throat. This can cause breathing problems that contribute to snoring. Decreased airflow through constricted airways is a major reason snoring occurs.
Avoid strenuous physical activity immediately before bed. Straining your body through exercise and lifting can make it hard for you to breathe at night. Your airways are then constricted, and nighttime snoring will be the result.
Using a “tennis ball cure” is a cure that many people have found effective. By placing a tennis ball under your shirt on your back, you can implement this method to reduce snoring. Having a tennis ball affixed to your back is a sure-fire way to avoid sleeping on your back! You can take the tennis ball away once you find that you sleep on your side as a matter of habit.
There are a variety of treatment options for chronic snorers. Give this advice a try to improve your sleep and overall health. It is up to you to take the first step in eliminating your snoring problem and getting a full night of sleep.