If you find that you snore really loud and feel embarrassed by it, try reading this article. You can learn tons of information that may reduce your symptoms and help you rest better.
Snoring can be caused by one or more conditions, and it is important to learn what the culprit for your snoring is. You may have a medical condition that leads to snoring, for instance, and allowing it to go untreated means the snoring will continue. If you do, it could actually make your health worse.
Though it may seem uncomfortable at first, try sleeping in a semi-upright position by utilizing multiple pillows. Nasal drainage will not obstruct your nose or throat and go down to your lungs right away. By keeping the nasal passages clear, you will lessen your chances of snoring.
Though it may sound strange, singing may actually cure snoring. The reason is because you exercise your throat muscles when you sing, making them much stronger over time. Once your throat muscles are strong, the chances that you will snore will be less. Musical wind instruments, such as the trumpet or clarinet, can also make your throat muscles stronger.
A “fish face” might get rid of snoring. Even though this may sound odd, making fish faces can aid in strengthening throat and facial muscles. So, suck your cheeks in while keeping your mouth closed. Make your lips move like a fish would. You should practice this fish-mouth exercise off and on throughout the day.
Opening up your nasal passages can help to stop your snoring. People tend to snore more often if their noses are stuffy, or otherwise blocked. If you are sick, use things like neti pots, steam showers, vapor rubs, and humidifiers to open your airways. An alternative to these treatments is to use nasal strips. These strips open up the nasal passages which allow better airflow.
Do not hesitate to make a doctor’s appointment during your pregnancy, if you begin to snore, or your snoring is above normal. It is normal for a lot of pregnant women to begin snoring due to the extra weight they are carrying, however, it is important to ensure that the baby is not missing out on oxygen because of this. To ensure that your baby is not deprived of oxygen, consult your doctor.
Keep your head elevated when you are asleep, to cut down on snoring. Try using a thicker pillow to support your head and neck. You could even attempt to utilize multiple pillows. Keeping your head upright will increase the amount of airflow into your lungs, and help to reduce snoring.
Overweight people are more likely to snore due to the excess fat in their neck area. With excess weight, there is an increase of fatty tissue in the windpipe area which can restrict breathing. If you need to drop a little weight, make that a priority. Not only will you look and feel better, you’ll sleep better, as well.
Engage in high quality exercise to help reduce snoring. You may reduce your risk of snoring by regulating your breathing patterns with exercise. Not only is exercise important for keeping the respiratory system in shape, but it is a great stress-reducer. When you are very stressed, your breathing patterns change, increasing your chances of snoring.
It may be hard to believe, but singing out loud may help decrease your snoring incidents. Some doctors recommend singing as a means for building up palate and throat muscles. Strengthening these muscles keeps them from constricting the airway while you sleep, which in turn reduces your propensity to snore.
Check medications that could cause snoring, if you snore. Some medications dry out your nasal membranes, which can restrict airflow and cause snoring. On the other hand, some medications are sedating, which can cause too much relaxation of the muscles of the throat that you can’t get enough air during sleep.
You can reduce the chances of snoring by eating less at night. Eating a lot near bedtime will cause your stomach to be full. This pushes up the diaphragm and can block up your throat. Among the primary causes of snoring are decreased airflow and a narrow throat.
Dairy foods may be causing your snoring, whether or not you have lactose intolerance. Dairy products encourage your body to produce more phlegm which can obstruct nasal and throat air passages. Try substituting your daily glass of milk and replace it with tea, hopefully that will minimize any snoring problems you may have.
Exercise your tongue regularly. It sounds funny, but sticking your tongue out as far as you can and then pulling it back into your mouth can really help your snoring. Hold your tongue straight while it is stuck out of your mouth, and point the tip up, down, left and right. Make certain you are hitting all four points on the compass during the exercise. Your tongue muscles will become stronger, which reduces the chance that you will snore.
Just getting enough sleep every night can make you snore less. The amount of sleep you get is important; however, it is also important to keep a consistent sleep schedule. Go to sleep at the same time every night, and try to get out of bed at the same time every morning.
Look into internal nasal dilators, and see if this is an option for you. While there aren’t many that snore through the nose, it’s an issue for some. These dilators are designed to be inserted into the passage and work to keep them open. This can stop snoring for those people that suffer with this condition.
If you have a problem of snoring, you should blow your nose, then use a nasal spray of just saline before you retire to bed. An additional benefit to using a saline nasal spray will keep your airways cleared and moisturized, which will allow you to breath easier while sleeping. If you are congested, then you’re probably breathing through your mouth for a little while.
We hope that this advice will help you feel less stress about getting to sleep at night. Put these tips into practice and give each a try on their own, studying the results until you find the one that works for you.