Most people snore, but some people are very active snorers. If you fall into the category of frequent or loud snorers and wish to remedy this troublesome problem, you have come to the right place.
To prevent snoring, alter your sleep position. Lying on your back could cause your head to tilt too far back or forward, resulting in an obstruction of your airway. Sleeping on the side is easier, less straining on the neck, and it reduces snoring.
In order to effectively stop snoring, it is important for you to figure out what is causing it in the first place. There are a number of conditions that only cause harm in the form of lack of sleep, while others can actually be quite serious. It may get worse, actually.
Seriously think about quitting smoking if you snore and are a smoker. When smoking, the throat tissues towards the back can get irritated. When this occurs, it can cause swelling in your throat. Swelling of the throat is a main contributor to the reasons that snoring occurs.
It can be helpful to make “fish faces” to eliminate snoring. Strengthening the muscles in the face and throat is effective in minimizing snoring. Simply close your mouth and suck your cheeks in. Move the lips like a fish. You should perform this type of movement a few times per day.
Make sure your nose is clear and open to help prevent snoring. If your nose is blocked or constricted, it will increase the chance of snoring. Use vapor rubs, humidifiers, neti pots, or steam showers to clear nasal passages when you’ve got a cold. Nasal strips are another good option. These lift your nose open and let more air in.
If your sinuses are congested as a result of allergies or illness, you are at a high risk for snoring. Your nasal passages and your airway will become congested if you have allergies. This congestion can easily lead to heavy 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.
Visit with your physician about prescription drugs that could lead to snoring. Some of these medications can make you snore. There are many medications currently available that may relax the muscles in your throat and restrict airways. These medications include pain medicine, muscle relaxers, sleeping pills and antihistamines. Restricted airways contribute to snoring.
Exercise and physical activities can help you to cut down on snoring problems. Exercising helps you develop regular breathing patterns, which should allow you to breathe easily when you sleep. Physical exercise is an important part of respiratory health and it’s a great stress reducer as well! High levels of stress can also alter your breathing patterns and increase the likelihood that you will snore.
To reduce your snoring problem, try sliding your tongue against the back of your front teeth. Slide your tongue backwards, then bring your tongue against your top teeth; repeat these motions for 3 minutes. This will help to work the muscles in your jaw and throat, and can reduce snoring.
Even though snoring occurs while you sleep, there are things you can do to control it. Just apply what you learned here, and stay dedicated to using the information so you can cut down on your snoring while you sleep.