Many people snore, but they are self conscious about it. A common misconception among chronic snorers is that you simply have to put up with the problem. This couldn’t be further from the truth. This article will teach you how to snore less and sleep peacefully.
Something many people who suffer from severe snoring try, is sleeping while in an almost sitting up position, using pillows to prop yourself. This keeps any nasal drainage from gathering in the passages in the nose, and instead allows them to flow down into the lungs. You should not snore at all in this position.
One way to eliminate snoring is to make “fish faces”. These exercises build your muscles in your throat and face. Close the mouth and suck in the cheeks. Then, move your lips just like a fish would. Perform these exercises a few times each day.
To reduce snoring, keep your airways open. If your nose is blocked or constricted, it will increase the chance of snoring. If you are battling a cold, use vapor rubs, a humidifier or a neti pot to unclog your nasal passages. Nasal strips can also help you because they actually lift your nose open, allowing air to enter.
Do not hesitate to make a doctor’s appointment during your pregnancy, if you begin to snore, or your snoring is above normal. Snoring in pregnancy is common due to extra weight and pressure on your body, but you must ensure that it isn’t affecting your baby’s oxygen levels. See a doctor right away to make sure you do not have a life-threatening condition.
Stay away from all illegal drugs. Recreational drug use can contribute to snoring. Cannabis is an example of a drug that will make a user feel extremely relaxed. Other drugs bought off the street, such as pain killers, can also have this effect. You might like the relaxed feeling when you are still awake, but once you fall asleep, you will snore.
Elevating your head during sleep can help stop snoring. Use a thick, supportive pillow. If one pillow isn’t enough, use two! This will keep your head more upright, which will increase your airflow, and can help reduce or prevent snoring.
If you are snoring regularly, review your prescriptions with your physician. This a side effect common to a lot of medications. Medicines like antihistamines, pain killers, muscle relaxers, and sleeping pills tend to relax your muscles, and one consequence can be a restricted airway. Restriction of the airway can cause snoring.
Sleep on your side to help prevent snoring. Laying on your back can increase your chance of snoring. On the other hand, sleeping on your stomach causes neck stress. Sleep on your side for the most benefits.
Don’t engage in vigorous exercise right before bed. Physical exercise can take your breath away when you lie down. This will narrow your air passages, and you will snore during the night.
Get a humidifier for your bedroom. Humidifiers will produce a warm vapor which moisturizes the air. Breathing in such air keep your throat, airway, and nasal passages moisturized. This can even help to reduce snoring.
Consuming dairy products can cause snoring, even in people who do not usually have problems with lactose intolerance. In all people, dairy products increase mucous production. This excess mucous can obstruct the nasal passages and the trachea. Try replacing the customary warm milk with warm tea instead to see if that cuts back on snoring problems.
An exercise routine for your tongue can help solve your snoring. Though this certainly sounds silly, sticking your tongue in and out several times is actually valuable as it exercises several of the muscles in your mouth and throat. Stick your tongue all the way out and hold it as rigidly as you can. Point the tip up, down, to the left and to the right. Include all directions when performing this tongue exercise. As you tone and develop your tongue muscles, your snoring should reduce.
An adjustable bed is a tool which can help reduce snoring. By allowing for better vertical orientation, an adjustable bed make a difference. This, in turn, opens your airways, which will help reduce or eliminate snoring.
If your sleeping partner lectures you about your horrible snoring, the cause could be overconsumption of dairy products. Refrain from consuming dairy right before going to bed for at least seven days, and see if that helps your snoring problem. Dairy can cause mucus to build in the throat of some individuals. When this mucous builds up, snoring will often take place. You can still eat dairy, just not around bedtime.
Hopefully, the advice you got from this article has shown you what you need to do in order to stop snoring. Just make sure you follow the things you learned and stick to it and you could get rid of snoring in little time.