Many people feel comfortable discussing snoring problems with others. This can make it hard to find good advice about the problem. Read this article to learn more about what could be causing your snoring and find some easy to use tips to help you get a better night’s sleep.
Making “fish faces” may help eliminate snoring. Making these faces is a real help, as silly as it sounds, because they exercise and strengthen important muscles in your face and throat. Just keep your mouth closed and suck your cheeks in. Put your lips into a shape that a fish would. For best results, do this a few times each day.
Throat Muscles
Singing can help you to overcome a snoring issue. Singing will build up the throat muscles. Playing the sax or trumpet can also build up the muscles in your throat muscles.
Many prescription medicines can cause snoring, discuss if this is happening to you with your doctor. There are prescription medications that cause snoring. These medications relax the muscles in your airway, making it more difficult to breathe as you sleep. Known culprits include pain medications, muscle relaxers and other antihistamines. Restricted airways can cause you to snore.
Making goofy “fish faces” can help reduce snoring. While it sounds funny, positioning your face like this can improve the muscle tone in your face and throat.Close the mouth and suck your cheeks in.Move your lips around like a fish. Do this at least twice a few times per day.
Keep yourself hydrated to reduce the likelihood of snoring. If you are dehydrated, the secretions in your nasal passages become thicker and stickier, which can clog the airways and cause snoring. Try to drink at least ten glasses of water a day to stay well hydrated, in order to reduce the chance of you snoring.
In order to decrease snoring, be as physically active as you can. Exercising helps you breathe more evenly, which can reduce snoring in some people. Exercise not only helps to keep your respiratory system in good working order, but also is a wonderful stress reducer. If you are stressed out, it can change how you breathe, as well. This can increase your risk of snoring.
A thicker pillow will do a choice to give your head. Using two or more pillows may also a possibility. By holding your head up at an angle, the air flow will open up, which helps to cut down on snoring.
Nasal Strips
If you snore often, drinking alcohol may make it worse. Additionally, you should stay away from sleeping pills, tranquilizers, and certain antihistamines at night. These things cause your muscles to relax, and will limit your ability to take in air, which causes snoring.
Nasal strips can be an excellent alternative to snoring. These nasal strips often resemble a Band-Aid. Nasal strips are created with the intention of opening your airways open. This can help to open the airways in your nose, and you will stop snoring.
Overweight individuals, especially if they have fatty deposits in the area of the neck, are more likely to experience snoring. The extra fatty tissue that surround overweight people’s windpipes do not help the situation. If you are overweight at this current time, try doing so now.
Use an simple tongue exercise to alleviate snoring. Run your tongue across the back side of your upper teeth. Pull your tongue back towards your throat and then slide it forward up to your teeth, and continue this alternation for three minutes. This will help to work the muscles in your jaw and throat, and can reduce snoring.
You can reduce your snoring you do by giving up smoking. If you decide not to quit, try not smoking for a couple of hours before you go to bed. Smoking increases throat swelling and your air passages to tighten. Narrow airways create more snoring; therefore, your throat will not swell as often and snoring should be less of a problem for you.
Slide your tongue back and forth between your teeth and your throat, then bring your tongue against your top teeth; repeat these motions for 3 minutes.
When you want to keep yourself from snoring at night, consider sleeping on one side. Lying on your back allows your airway to collapse, causing snoring. But, remember that sleeping on the stomach can lead to neck strain. This consideration shows why side sleeping is the most beneficial choice.
Consider eating a spoonful of honey before you go to bed. Though the reasons are unknown, many proclaim the benefits of honey for reducing snoring.
Though it is uncommon to think of your tongue in this way, sticking your tongue in and out several times is actually valuable as it exercises several of the muscles in your mouth and throat. Make sure you do this in all four cardinal directions. This will tone your tongue muscles and diminish snoring during the night.
Eating smaller portions in the evening before bed, may help relieve snoring. Eating too much food, especially right before sleeping, causes the stomach to become full. This pushes your diaphragm up, causing pressure and obstruction to your airways. Snoring is predominantly caused by a throat that has narrowed, leading to restricted airflow.
Though many people may feel embarrassed about snoring, it is a problem that needs to be discussed. Share what you have learned in this article and try different methods to solve your snoring problem.