Many people are sensitive to the snoring that they do. If you are embarrassed by your own snoring and you are looking for ways to eliminate it, then the tips contained in this article could be very helpful to you.
Changing sleeping positions can help stop snoring. Sleeping on your back can force your head down and cause your throat to close up somewhat. Sleeping on your side will lessen the weight on your neck and make snoring more unlikely.
It can be helpful to make “fish faces” to eliminate snoring. This may sound odd, but this is a type of exercise that can give strength to the muscles that can cause snoring if they are weak. While you have your mouth closed, suck in the cheeks. Move your lips around like a fish would. Perform these exercises a few times each day.
Keep your nasal passages open to prevent snoring. A nose that is clogged or constricted in another way can cause you to snore. Use humidifiers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. Nasal strips are another good option. These lift your nose open and let more air in.
Do not take illicit drugs. Illegal drugs can contribute significantly to your snoring issues. Marijuana and other similar drugs are designed to create a feeling of relaxation. Pain killers bought on the street do the same thing. Feeling relaxed may be great while awake, but when sleeping, it can cause you to snore.
While you are sleeping, it helps to have your head elevated. Lay your head on a fat pillow, which will provide your neck some support. Also, you can stack two thinner pillows atop one another. Snoring will be less likely when you keep your head elevated and thus increase the amount of air you take in.
In order to cease your snoring, use a firmer pillow. Softer pillows cause the muscles in your throat to relax, making the air passages too narrow. When your passages narrow, you start to snore. Use a firm pillow to keep your throat clear.
Sleep on your side to reduce the chances of snoring. If you lay on your back, you have a greater chance of snoring. Then again, sleeping on the stomach can strain the neck. Sleep on your side for the most benefits.
Perhaps medications you are taking are responsible for your snoring. There are various medications that can dry nasal passages, which can cause them to restrict airflow and swell. Other medicines can act like a sedative, causing your throat muscles to relax to the point where you cannot get adequate air when you are sleeping.
While it may not be easy to hear, if you lose weight, this might be something that will end your snoring issues. When you are carrying excess weight, the extra fat cells all distributed all over your body, including around your throat. This weight will end up putting pressure on your airways, and can cause a partial obstruction, which leads to vibrations that causes snoring.
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An easy way to reduce snoring is to do snoring exercises. Try doing throat exercise for 20 to 30 minutes per day to make throat muscles stronger. This will keep them from becoming too lax during the night. Try making exaggerated vowel sounds with a curled tongue, this can help to strengthen respiratory muscles, often leading to reduced instances of snoring.
Try this folk remedy if snoring is driving you crazy. Back sleepers tend to constrict their airflow, so try adhering a tennis ball on the back of the nightwear to keep you from rolling onto your back as you sleep.
Stay away from sleep aids and alcohol, if you are trying to stop snoring. Both substances depress your central nervous system and cause your throat muscles to relax, leading to snoring. These can also cause sleep apnea, which can lead to cardiovascular disease. Kick both out of your life for good!
To stop snoring while sleeping, don’t eat dairy before bed. If you eat dairy products, it increases mucus production, which makes you snore. The dairy that produces mucus may cause your airways to be blocked, which could lead to excessive snoring.
Nasal strips can help to minimize your snoring. Nasal strips have adhesive that pushes each side of the nose, forcing the nostrils to open further. If your nostrils are held open, you won’t snore as much. That being said, if you suffer from sleep apnea, you should avoid nasal strips.
Treat your allergies to help eliminate snoring. Allergies cause nasal congestion and make it difficult to breathe. Those suffering from allergies often tend to breath with the mouth rather than through the nose, which can lead to snoring. Antihistamines and humidifiers can help your allergies, and lessen your snoring.
Although snoring may seem innocuous, it may lead to serious health conditions. The brain is then deprived of vital oxygen that can lead to hypertension. You can experience carotid arteries, which increases the creation of plaque within arteries that transport to the brain. While this is not a risk factor for every person who snores, it is a compelling reason to seek relief.
A bedroom with air that is too dry can be a contributing factor to snoring. Nasal passages that are dry can get clogged, which worsens snoring. Use a humidifier or keep a window open to moisten the air and your nasal passages.
Now that you’ve read this article, you should know how to effectively eliminate your snoring. Don’t give up until you find a method that works for you. Use the tips from this article to get started.