Snoring is actually very common, though many people think they have to accept it, and that there is nothing that can be done to stop it. If you wish to learn how you can reduce your snoring, then read the rest of this article to learn some great tips that will help you do just that.
The first step to resolving your snoring problem is to uncover its underlying cause. Certain health issues can cause snoring, and left untreated, snoring will never get better. The snoring might get even worse.
Quit smoking if you want to end snoring. Smoking can irritate your throat, and cause it to swell. Having a swollen throat can easily create a snoring situation.
Many people have found that sleeping in an upright position helps to combat snoring. Prop yourself up with an extra pillow or two. This will stop your nose from congesting and instead allow drainage to flow down your throat. Keeping your airways clear will make you less likely to snore.
Making goofy “fish faces” may help reduce snoring. Even though this may sound odd, making fish faces can aid in strengthening throat and facial muscles. Suck your cheeks in and pucker up your mouth. Open and close your lips as though you are a fish. Perform this simple exercise a couple of times per day.
To prevent snoring, keep nasal passages open. When a nose is clogged, it can help contribute to snoring. When you catch a cold, clear your nose with a neti pot, humidifier, steamy showers or vapor rubs. You may want to consider using nasal strips as a means to opening up your nasal passageway, which allows you to breath easier.
To keep your snoring under control, invest in a firm pillow. A pillow that is too soft can actually be too relaxing, encouraging the muscles in your throat to go slack and ultimately reducing the effective size of your airway. When your passages narrow, you start to snore. Therefore, the use of a firm pillow is necessary to help keep your air passages open.
Dairy foods may be causing your snoring, whether or not you have lactose intolerance. Dairy products produce excess mucus that can clog your airways, both in your throat and in your nose. If you drink warm milk often, substitute warm tea and evaluate the effect on your snoring.
Consume a couple of teaspoons of honey before turning in for the night. Honey helps reduce snoring; however, scientists at this time have been unable to figure out why honey works so well. It seems less odd when you do a survey of the literature on home remedies and see how often honey comes up.
Change your sleeping position, if you are trying to find a way to stop snoring. Most of the time, snoring occurs when a person sleeps on their back. What happens is, your tissue and muscles in your throat fall because they’re relaxed. This can be prevented by lying on your side to sleep. Doing so provides peaceful, uninterrupted and more restful sleep.
Exercise your tongue regularly to help reduce snoring. It sounds funny, but a way to exercise your tongue is by moving it in and out of your mouth. Extend your tongue and hold it rigidly before pointing it in different directions. During the exercise routine, take care to ensure that you make your tongue hit 12, 3, 6, and 9 o’clock. This will tone your tongue muscles and decrease the chances of you snoring during the night.
It’s a great old home remedy that has come in many forms over the centuries, but give the old tennis ball treatment a try. This special technique requires you to put a tennis ball behind your back; you can sew a special pocket on the shirt that you are wearing, or you can put the ball in a sock, then affix it behind your back. This provides a physical reminder that you should only sleep on your stomach or side. The ball is no longer needed once you get used to this new sleeping position.
Armed with this advice, you should be more optimistic about changing your sleep patterns. Go ahead and apply the tips that you have learned here, and see for yourself how simple it is to change up your sleep routine.