While snoring is very common and very irritating, few people take the initiative to actually do something about it. If snoring reduction is high on your priority list, have a read of this article to ascertain how you can go about achieving that.
Many people find significant relief from snoring by sleeping in a more upright position using several pillows as props. By sitting upright while sleeping will help nasal drainage from clogging up the nasal passages. By keeping the nasal passages clear, you will lessen your chances of snoring.
To help eliminate snoring, exercise your face and throat muscles by making “fish faces”. It sounds funny, but making these faces will strengthen throat and facial muscles. To perform the exercise purse your lips and draw your cheeks in. Pucker up like a fish! Repeat this routine a few times a day for maximum efficacy.
It is important to consult with your doctor, immediately, if you begin snoring more frequently or more extensively while you are pregnant. Oftentimes, women may develop snoring habits during the course of their pregnancy. This is due to excess pressure on the respiratory system. However, you should take time to test and ensure your snoring is not detrimental to your pregnancy. If you snore during your pregnancy, check with your doctor to gauge your snoring’s impact on your baby.
Never use illegal drugs. These can cause you to snore. Marijuana and similar drugs relax you. Commercial pain killers can also have the same affect. Although the relaxing effects of legitimate and illicit drugs can make it easier for you to fall asleep, your sleep is more likely to be troubled by snoring.
It’s important to exercise to prevent snoring. Snoring is prevented by exercise because it regulates your breathing. You want to exercise to help reduce stress but also to assist your respiratory system and keep it in shape. If you are stressed out, it can change how you breathe, as well. This can increase your risk of snoring.
Surprisingly, one cure for snoring is to sing aloud. One physicians believes that singing is a great remedy for snoring because it strengthens the muscles in the throat and soft palate. Strengthening these muscles keeps them from constricting the airway while you sleep, which in turn reduces your propensity to snore.
Be careful about exercising too much right before bed. Physical exertion can shorten your breath when you sleep. This causes airways to tense and constrict, leading to the progression of snoring.
Make sure that you are using a humidifier every night in the bedroom. A humidifier provides a constant flow of warm, moist air. This will cause your nasal lining to moisten, reduce in size and allow your airway to reopen. This can lead to a decrease in snoring.
A tennis ball is a cheap, simple item that can help you with your snoring. Attach the ball in the center of your back on the shirt you wear to bed. As you’re sleeping, you end up turning on your side as you feel the ball placed on your back. Sleeping on your side reduces snoring significantly.
Before taking any drastic measures, try eliminating dairy from your diet for a short time to see if your snoring stops. For a full week, stop eating or drinking dairy products in the evening and see if this has a positive impact on your snoring. These foods cause mucus to thicken in your throat and airway. All too often, snoring can result. You can still have dairy products, just eat them during breakfast or lunch instead.
Avoid alcohol and sleeping pills, if you are trying to prevent snoring. Both of these substances relax your nervous system and throat muscles – causing you to snore. They can also contribute to sleep apnea, a serious medical condition that increases your risk of developing cardiovascular disease. You should avoid these things if you are a snorer.
If you are a snorer, blow your nose and use nasal spray before bed. Having clean and clear airways reduces the amount of work it takes to breath, and can keep you from snoring. This will give you the ability to take in air through your nose, which can help your breathing patterns.
Sleeping on your left side is a simple way to reduce snoring. Your bed partner may be going insane from listening to you snore. There is no proven explanation for this phenomenon. Though there is plenty of anecdotal evidence which shows that sleeping on your left side will open up the airways and reduce some snoring.
To prevent snoring when you sleep, do not consume dairy products immediately prior to bedtime. The reason dairy products should be avoided is that they cause you to produce mucus that facilities your snoring. The mucus can block your airways, leading to too much snoring.
Cut down excess eating and alcohol consumption for a few hours before bed, to decrease your snoring chances. Alcohol and eating heavy meals tend to relax the throat muscles. This can make you snore, regardless of whether you have a history of snoring.
Heat and dry conditions contribute to increased snoring problems. This is because dry nasal passages usually become clogged, which will exacerbate snoring. The two best ways to keep your nasal passages moist is to run a humidifier in your bedroom or open a window.
People who suffer from allergies should avoid using antihistamines before bed, because they may increase your snoring. Antihistamines promote drowsiness and can relax your air passageways too much, resulting in an increased chance that you will snore while you sleep. If you need one for another medical issue, take it before dinner.
Snoring sometimes occurs as a result of foods, medications or beverages that you consume regularly. If you drink alcohol or use sedatives regularly, you should limit these. These things tend to decrease the central nervous system, which makes your body overly relaxed and causes the muscles and tissues in your throat to not be able to do their job properly.
Now that you have some ideas for ridding yourself of snoring, you can begin to change your sleep experience into a positive one. So put the tips mentioned in this article into practice today!