Snoring causes problems for many people but too many of them resign themselves to thinking that there is little or nothing that they can do about it. The article below discusses ways to reduce snoring and create a peaceful environment for all affected.
If you are a smoker and you snore, you may want to consider quitting smoking. When you smoke, your throat’s back tissues may become irritated and cause your throat to swell. If the tissues in your throat are swollen, you are more likely to snore.
One way to keep yourself from snoring is by making “fish faces”. This may sound odd, but this is a type of exercise that can give strength to the muscles that can cause snoring if they are weak. While you have your mouth closed, suck in the cheeks. Try moving your lips like a fish. Perform this simple exercise a couple of times per day.
Nasal Passages
You want to ensure that your nasal passages remain open if you want snoring to stop. Stuffy, clogged noses, and other nasal obstructions, can contribute to snoring. If you are suffering from a cold, try using a vapor rub, humidifier or a neti pot to clear the blockage in your nose. Nasal strips are a good option, as they open up the nasal passages, increasing the amount of air you breathe through your nose.
While you are sleeping, it helps to have your head elevated. Use a thick pillow to support your head and your neck. Using multiple pillows may also work. If your head is elevated, the airflow should be much better and you will not snore.
Overweight people, especially those with extra neck fat, will most likely snore more. With excess weight, there is an increase of fatty tissue in the windpipe area which can restrict breathing. If you’re currently overweight, try shedding a few pounds. In addition to looking and feeling more active, you will sleep snore-free as well.
If you want to decrease your snoring, you will need to quit smoking. If quitting doesn’t work, ensure that you don’t smoke within two hours of your bedtime. Every time you smoke a cigarette, your throat swells up, and your air passages narrow. Constricted airways lead to more snoring, and quitting smoking can stop this problem from occurring in the first place.
Here is an effective exercise you can use to make your snoring less severe: Push your tongue back and forth against the rear of your upper incisors. Slide your tongue backwards, then slide it forward against your teeth. Do this repeatedly for three minutes. Building your muscles will help to keep your airway open during the night.
Losing weight will often reduce your snoring. Having excess fat around the neck will put an increase of pressure on the airways. This means that you have a higher chance of your airways collapsing slightly while you are sleeping. Just the loss of a few pounds will make a big difference in the amount of snoring you experience.
Avoid strenuous exercise within the hour preceding your bedtime. Physical exertion causes shortness of breath, contributing to pesky and potentially dangerous snoring problems. This can constrict your airways, which will lead to excess snoring during the course of the night.
You have tools at your disposal now to lessen your snoring, Use the information you’ve just read, to reduce snoring and sleep better.
