Almost everyone snores, but some do so more than others. If your own snoring is starting to bug you and you’d like to recapture the sort of quiet, peaceful sack time that leaves you feeling fully rested, the advice presented below may be extremely helpful.
Try sleeping in different positions. The average snorer snores when they are on their back because their throats slightly close, which restricts the amount of air that is able to pass through the airway. Sleep on your side, as a means of making sleep easier on your neck, and to help reduce your snoring.
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. Swelling of the throat is often the cause of snoring.
One way to keep yourself from snoring is by making “fish faces”. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring. Close your mouth, then suck in air to draw your cheeks inward. Open and close your lips as though you are a fish. For best results, do this a few times each day.
Keep your head in an elevated position while sleeping to help lessen your snoring. A thicker pillow will provide more support for your head. Also, try using several pillows to prop your head up. Your head will be up higher while you sleep, so you will breathe more easily and snore less.
If you’re affected by congestion caused by allergies or anything else, snoring becomes a greater probability when you’re sleeping. Congested nasal passages don’t allow air to pass through easily, leading you to breathe through your mouth and snore. If you’re congested, try taking medication before bed to help de-congest your airways and help you sleep better.
Nasal strips may help reduce snoring. Visually, nasal strips are similar to Band-Aids. They do a lot more than a Band-Aid ever could! Nasal strips are created with the intention of opening your nasal passageways while you sleep. This facilitates breathing through your nose, and when you do that, you won’t snore.
To help minimize your snoring, make sure you get good quality exercise. You may reduce your risk of snoring by regulating your breathing patterns with exercise. The exercise helps in two ways. Your stress is reduced, and your breathing system is kept in tip-top shape. When you are very stressed, your breathing patterns change, increasing your chances of snoring.
Go to the closest pharmacy and ask for an anti-snoring remedy you can get over the counter. Although prescription treatments are also available, you may be able to save money if you can find an effective over-the-counter product. The medicines counteract the swelling, and other factors that narrow your air passages.
Don’t drink alcoholic beverages if you have problems with snoring. Furthermore, it is a bad idea to use muscle relaxers, antihistamines and pain medications immediately before your bedtime. These things cause your muscles to relax, and will limit your ability to take in air, which causes snoring.
By reducing the size of your meal portions at night, snoring could be reduced. Going to bed with a full stomach will likely exacerbate your snoring. This can force the diaphragm upwards, and the resulting pressure can decrease or block air passage. Decreased airflow through constricted airways is a major reason snoring occurs.
Take heart in knowing that snoring can be controlled–regardless of whether you are awake or not! Use the knowledge you have learned here and apply it wherever you can to reduce your snoring and get some rest.