Save your relationship by using these top snoring tips today!
Try to sleep in a different position. The majority of people who snore do so while lying on their back, since gravity causes their head to go down and their throat to close up. Sleeping on the side is easier, less straining on the neck, and it reduces snoring.
To keep snoring to a minimum, some people use two or more pillows to prop themselves up to a near-sitting position. This keeps any nasal drainage from gathering in the passages in the nose, and instead allows them to flow down into the lungs. Keeping your airways clear will make you less likely to snore.
To reduce snoring as much as possible, stay at a weight that is healthy. Although obesity and snoring are not directly correlated, if you have a lot of excess fat around your neck, you should be aware that the fat can place extra pressure of your airways and restrict air flow, which can cause snoring. If you start noticing that your snoring worsens every time you gain a couple of pounds, dropping weight will likely help you.
Sleeping pills can contribute to snoring, so you might actually get a better night's sleep if you avoid them. The main effect of sleeping pills is to relax every one of your muscles. The one that keeps your nasal passage wide open also sags, enabling the passages to be narrow. This often results in snoring.
One strange way to reduce snoring is to make "fish faces". This sounds very odd when you first hear it, but it makes more sense once you learn that it makes your face and throat muscles stronger. All you need to do is close your mouth and suck your cheeks in as close together as you can. Try moving your lips like a fish. It is recommended to do this several times a day.
One of the best ways to reduce snoring is by ensuring that your nasal passages are kept open. People tend to snore more often if their noses are stuffy, or otherwise blocked. Placing a humidifier in your room, using a vapour rub or a neti pot can all help you to clear out your nose when you have a cold, and stop your snoring. Nasal strips are another good option. These lift your nose open and let more air in.
If your sinuses are congested as a result of allergies or illness, you are at a high risk for snoring. Congested sinuses restrict airflow through the nasal passages, which makes you snore. One suggestion on how to fight this is to use a decongestant before bed in order to have a more peaceful night's sleep.
Many prescription medicines can cause snoring, discuss if this is happening to you with your doctor. The side effects of many prescription drugs can cause you to snore, or make your existing snoring more severe. Sleeping pills, muscle relaxers, pain killers, and antihistamines can all make the muscles in your neck too relaxed, leading to airway restriction. Snoring is often caused by restricted air passages.
Sleep on your side to reduce the chances of snoring. Back-sleepers have a much higher risk of developing snoring problems. Sleeping facing down isn't a good idea, either, as this puts strain on your neck. So it is best to sleep on your side.
Place a humidifier in your room that you use nightly. Humidifiers help to add moisture to the air. Breathing in those vapours moisturizes your throat and your nasal passages. This can minimize your snoring.
If nothing seems to help with your snoring, it may be time to purchase an adjustable bed. This kind of bed helps you keep the upper half of your body vertical. This keeps your airways from crunching up under your weight and this, in turn, can be a tremendous help in reducing your snoring.
Some basic exercises can cut down on snoring. Various types of throat exercises, when done for about 20 minutes a day, can help to prevent your throat muscles from becoming too relaxed. Try making exaggerated vowel sounds with a curled tongue; this can help to strengthen respiratory muscles, often leading to reduced instances of snoring.
If you or a loved one is plagued by the annoyance of snoring, here is an old wives tale that may work for you. Since people who sleep on their backs suffer more from snoring due to the tissues of the airway closing in, try sewing or taping small balls or tennis balls to the back of your pyjamas to encourage you to roll over to your side during sleep!
If you suffer from snoring, the answer to your problem may be a visit to your dentist. He can make a mouth-guard that molds to your mouth. You should wear the mouth-guard every night, as it can lessen the chances of snoring it holds your lower jaw in a position that is slightly forward, keeping your airways open sufficiently. If a custom mouth guard does not work, take a look at this article, www.SLEEPINGHELPER.blogspot.com/2013/06/zquiet.html for another solution.
Steer clear of sleeping pills or alcohol for eliminating snoring. The chemicals present in these substances has a calming and numbing affect on your central nervous system, which releases the jaw and throat muscles.. These muscles are involved in snoring. Chemical substances can actually add to the possibility of developing sleep apnea.
Nasal strips may be just the thing for preventing snoring. They stick to your nose and pull up your nostrils, opening them and permitting more air to travel through. If your nostrils are opened as wide as possible, the chance of snoring through your nose is lessened greatly. Nasal strips do NOT assist if you have a condition called sleep apnea, for that you'll have to seek out a medical professional's help.
Don't let snoring affect your quality of life. Do something about it by applying what you have learnt here.