It can difficult to find useful methods to reduce your snoring, because this topic doesn’t come up in everyday conversation. If you wish to stop snoring, this article can help you.
If you smoke and you snore, quit smoking. When smoking, the throat tissues towards the back can get irritated. When this occurs, it can cause swelling in your throat. Swelling in the throat is a leading cause of snoring.
Many people have found that sleeping in an upright position helps to combat snoring. Prop yourself up with an extra pillow or two. This redirects drainage from the nose toward the lungs, which keeps the airway open. In other words, this will stop you from snoring.
It can be helpful to make “fish faces” to eliminate snoring. Yes, it sounds strange, but these faces strengthen throat and facial muscles. Simply suck in your cheeks with your mouth closed. Move your lips and mouth like you are a fish. To be effective, this exercise should be repeated several times each day.
Replacing your existing pillow with a new, firmer one can help you stop snoring. Soft pillows relax your throat muscles, which narrows your airway. Less air is flowing through your nasal passages, so you snore. If you have a firmer pillow, it will help hold the airways open.
Check with your pharmacist about anti-snoring medications that are available over-the-counter. Prescription remedies are also available, but they typically cost more than the over-the-counter options. These medications work by counteracting swelling, and other causes of restricted airways.
Don’t drink alcoholic beverages if you have problems with snoring. On top of this, you should stay away from antihistamines, sleeping pills and any type of tranquilizer right before you go to bed. These products cause muscles in your body to relax, so this constricts your airway and can cause you to snore more.
Do your best to sleep on your side if you experience snoring while you sleep. People who lie on their backs are more likely to snore. Sleeping while laying on your stomach creates stress in your back and neck. For these reasons, being bilateral is the optimal position for sleeping.
Do not exercise too heavily within one hour of bedtime. Straining your body through exercise and lifting can make it hard for you to breathe at night. Your airways are then constricted, and nighttime snoring will be the result.
People who tend to snore, should pay close attention to what they put into their body before bedtime. Things like alcohol, sleeping pills and antihistamines can cause the muscles in the throat to become lax. The throat will collapse, and your airway will be blocked, which stops oxygen flow and leads to snoring. If you need to drink before you go to sleep, it is best to only have water.
Exercise your tongue consistently. This may sound ridiculous, but sticking your tongue in and out functions as a form of exercise for it. Rigidly hold your tongue as you extend it one direction then move it to another. Target all four compass points during this exercise. As you tone and develop your tongue muscles, your snoring should reduce.
An adjustable bed is a tool which can help reduce snoring. An adjustable bed allows you to adjust your upper body so that it is more vertically-oriented. This in turn helps you to keep your neck at a good angle, resulting in a clear airway and less snoring.
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Think about the possibility of nasal dilators for snoring relief. While there aren’t many that snore through the nose, it’s an issue for some. Nasal dilators slip into the nostrils to keep the nasal passages open. This can stop snoring for those people that suffer with this condition.
If you are a victim of snoring, a simple trip to the dentist may be the solution you are looking for. The dentist can give you a mouth-guard that is constructed by using a mold. This is a tool that is only worn at night and it pulls the lower jaw in a forward direction, which in turn prevents the throat muscles from collapsing.
Breathing through your mouth as you sleep makes you much more likely to snore, since snoring sounds occur when air enters and exits the throat through the mouth. If you breathe through your nose, air will not go down your throat and you will be less likely to snore. You can prevent mouth breathing by using mouth sealants or chin straps that hold your mouth closed during sleep. Talk to a pharmacist about acquiring such a device.
It is hoped that the information contained here is enough to help you stop snoring. Don’t forget to use all the tools in this article, and in time, your snoring will be a thing of the past.