Snoring is actually very common, though many people think they have to accept it, and that there is nothing that can be done to stop it. To find out how to decrease your snoring, take a look at this article.
To prevent snoring, you should consider altering your sleeping position. Many people sleep on their backs since gravity forces their heads down, which closes the throat. If you sleep on your side, it will be easier to breathe; this also places less strain on the muscles of your neck.
To help combat snoring, many people benefiting from sleeping propped up on two or three pillows, almost sleeping in a sitting position. Having your head raised up during sleep may help nasal drainage move down your throat easier, so that it doesn’t clog up your nose. This will help stop snoring.
Making goofy “fish faces” may help reduce snoring. Even though this may sound odd, making fish faces can aid in strengthening throat and facial muscles. Keep your mouth closed while inhaling to push your cheeks in. Move the lips like a fish. You should practice this fish-mouth exercise off and on throughout the day.
In order to prevent snoring, you should have open nasal passages. If your nose is clogged or swollen, you are more likely to snore. Use steam showers, humidifiers, neti pots or vapor rub to clear your nose. Nasal strips are another good option. These lift your nose open and let more air in.
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. To cut back on snoring, you should drink as much water and caffeine-free drinks as possible every day–at least 10 full glasses.
Talk to your doctor about prescription medicines that might cause you to snore. Prescription medications can cause you to snore as a side effect. Most medications that contain antihistamines relax the throat muscles, which restricts airflow. Restricted airways can cause you to snore.
Stopping smoking can help you to stop snoring, as well. If you find it impossible to stop smoking, then at least cut it off in the hours that precede sleep. Smoking causes the throat to swell and the air passages to tighten. When you break the smoking habit, you may easily find that snoring is eased as inflammation in your throat is decreased.
Performing throat exercises can make you less likely to snore. Work your tongue by sliding it across the backside of your upper front teeth. Try sliding your tongue back and bringing it up against the front teeth for a duration of three minutes. Building muscle this way will strengthen your airways, keeping them open and cutting down on snoring.
If you have snoring issues, look at your medications to see if they might be causing it. Some medications dry nasal membranes which makes them swell and impede the flow of air. Some medications also cause your throat muscles to relax to the point that you can’t breathe properly while you’re asleep.
If you have a snoring problem, then be mindful of what you eat and drink before bed. Alcohol, muscle relaxants and sedatives can all have a relaxing effect on your throat muscles. If your throat muscles relax too much, they may collapse and block the flow of air. Water is the best choice when trying to stay hydrated throughout the night.
Now that you have read some ways that you can stop your snoring, you know that you can change the way that you sleep. Feel free to try out this article’s suggestions, and see if they can make a difference in the quality of sleep you get.