At some point in their lives, practically everyone has snored. But in some cases, the snoring is more disruptive than with others. However, if snoring has become an issue and you would like to minimize or get rid of it completely, then continue on to the article below for some helpful tips that will show you how to lessen this problem.
One of the most effective ways to stop snoring is to cease alcohol use. When you consume alcohol, the muscles in the back of your throat become too relaxed. This state of relation can increase your chances of snoring. If you really want to drink, only have one or two.
Your sleep position can greatly affect whether or not you will wind up snoring during sleep. Those who sleep on their backs tend to be more prone to snoring simply because that particular sleep position encourages relaxation of the throat, which can result in snoring. Try to sleep on your side, if possible, to help alleviate snoring.
Get a mouth guard. Visiting a doctor for a prescription mouth guard is a successful method for many who suffer from a rattling snore. The mouth guard prevents your jaw muscles from relaxing too much, preventing them from slipping back. This method may be costly, but if you are a persistent snorer, it is worth a try!
To keep yourself from snoring, eat your largest meal of the day at least a few hours before bed. If you hop into bed with a full stomach, it will apply pressure to your diaphragm, pushing it up and narrowing your air passageways — and making you snore. Eat earlier so you can digest your food — and not snore.
Replacing your existing pillow with a new, firmer one can help you stop snoring. Softer pillows can cause the muscles in your throat to relax and restrict your airways. You are going to begin snoring because air cannot get through as easily. A pillow that is more firm can help open up your passageways.
Losing weight is a great way to reduce how much you snore. A few extra pounds can put a lot of pressure around your neck and obstruct your airways. This may cause you to have a slight collapse of your airways during the night. Your snoring may be improved if you lose even a couple of pounds.
Check medications that could cause snoring, if you snore. A few medicines dry out your nasal passages, resulting in inflammation and reduced airflow. Other types of medication will sedate you to the point that your throat muscles give out, allowing your airway to collapse completely.
Make an effort to sing every day, as much as you can. People have noticed that the more they sing, the less they snore. Singing helps develop and strengthen the throat and mouth muscles. The stronger your throat muscles are, the less you snore. Strong throat muscles are less likely to collapse or become blocked.
Snoring can be caused by nasal passages that are too narrow to allow you to get the air you need. This causes you to breathe through your mouth and causes snoring. Snoring strips are small adhesive strips applied to the outside of the nose to open nasal passage which allows you to breathe through your nose and eliminate snoring.
Lose some weight if you want to stop snoring. Losing weight will significantly increase your ability to pass air through your air passageway. Being overweight can cause the space in this air passageway to narrow, and that will cause snoring that will disturb both you and your family.
To cut down on your snoring, do not lay on your back when you go to sleep. If not sleeping on your back is an issue, you could always attach an item like a tennis ball to your nightwear. Rolling over will be uncomfortable, and you will not stay in this position.
Talk to your dentist about being custom fitted for a mouthpiece keeps your jaws in a forward position. This keeps your airway open and keeps you from snoring. These mouthpieces allow the snorer peace even when they are suffering from nasal congestion because they can continue to breathe through their mouth.
Sleeping while having your head raised higher than the rest of your body will help prevent snoring. You can prop the whole front of the bed up, or you can elevate your head and part of your upper body. Do not just elevate your head, as this actually restricts breathing further.
Certain exercises can reduce or get rid of snoring. There are throat exercises that you can do for 15-30 minutes per day that will strengthen the muscles that cause you to snore in the first place. Some of these consist of saying sounds of vowels while making a curl in your tongue. This will strengthen the muscles that influence snoring.
Attempt to cleanse your nasal cavities before bed. Many people that snore simply have issues with their nose or sinuses, so using a decongestant right before bed is a simple solution. An easy way to do this is to inhale hot steam for a minute or two. This will clear things up naturally if you are leery of using medication.
Nasal strips can provide great relief to people who snore. Each adhesive strip sticks to either side of your nose, lifting the nostrils upward and forcing them open. Having wider nostrils reduces the chances of snoring. If you suffer from sleep apnea, these strips are best avoided.
Snoring can be a frustrating thing to deal with, but it may just be an underlying symptom of something larger so make sure you are taking your overall health into consideration. If you are dealing with other health problems, speak with your doctor and find out if your snoring is actually being caused by something more serious such as obesity or even smoking.
As you can see, there are many things you can do to help control your snoring, even if you are asleep. Remember to apply the advice given in this article, and you should be able to solve this problem in no time. You’ll sleep better and so will everyone around you!