If you are embarrassed that you may snore loudly while sleeping, this article will be able to help you. You can get some great advice on steps that you can take to ease some of your symptoms so that you can get a restful night’s sleep.
It is crucial to determine what the source of your snoring actually is. For instance, certain health issues cause snoring and without getting them treated, it won’t go away. The snoring might get even worse.
Many people have found that sleeping in an upright position helps to combat snoring. Prop yourself up with an extra pillow or two. 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. You may find that it helps alleviate or reduce your snoring.
Odd as it may sound, you may be able to treat your snoring problem by singing. It works because singing uses and strengthens the throat muscles. By increasing the strength of your throat muscles, you will reduce the occurrence of snoring. Playing a wind or reed instrument can also build your throat muscles.
Making “fish faces” can help to eliminate snoring. Yes, it sounds strange, but these faces strengthen throat and facial muscles. Close your mouth, then suck in air to draw your cheeks inward. Try moving your lips like a fish. It is recommended to do this several times a day.
Try elevating your head at night while you are sleeping, to see if it reduces your snoring. Use a thick, supportive pillow. If one pillow isn’t enough, use two! Snoring will be less likely when you keep your head elevated and thus increase the amount of air you take in.
A firm pillow may help end your snoring. Using soft pillows allows your throat muscles to relax which in turn causes your airway to become more narrow. Narrow air passages contribute to increased snoring because air flow is reduced. A pillow that is firmer can help with keeping your airway open.
Quitting smoking can greatly reduce your snoring. If you can’t quit altogether, at least kick the habit for the few hours immediately before bed. Smoking irritates your throat, which can cause your airways to narrow. Once this occurs your snoring will get worse, so avoid cigarettes after dinner, if possible.
Losing weight will often reduce your snoring. Excess fat, notably the fat on your neck, places increased pressure in your airways. This pressure can cause your airways to constrict or partially collapse as you sleep. Even a small reduction in weight can have a big impact on snoring.
Check medications that could cause snoring, if you snore. There are various medications that can dry nasal passages, which can cause them to restrict airflow and swell. A sedative effect can occur when other medications are taken, and the throat muscles may become so relaxed that you will not be able to draw in enough air while sleeping.
Hopefully, the information provided here will be enough for you to stop snoring for good. Remember to keep following the tips you just read. Make a commitment to yourself to use new techniques to permanently keep yourself from snoring.