Learning ways to alleviate any unwanted snoring that occurs as you sleep, can be difficult to do because no one really talks about it. If you are ready to learn how you can stop or reduce snoring, read the article below.
Switch your sleeping position to stop snoring. Most of the snoring occurs when people lay on their backs; your head is forced down due to gravity, and this may lead to your throat closing up a little. You may find it easier to sleep on your side, because it reduces the pressure on your neck, as well as your likelihood of snoring.
The irony is that sleeping pills can cause snoring. Sleeping pills cause all of the muscles in your body to relax. The ones that keep your nasal passages open will sag, making the passages narrower. The result is the snoring sound as the air moves through these restricted air ways.
A “fish face” might get rid of snoring. Strengthening the muscles in the face and throat is effective in minimizing snoring. All you need to do is close your mouth and suck your cheeks in as close together as you can. Move your lips and mouth like you are a fish. You should practice this technique a few times every day.
Keep nasal passages open if you want snoring to stop. If your nose is blocked or constricted, it will increase the chance of snoring. Take a steamy shower or use a humidifier, vapor rub, or neti pot to unclog your nasal passages when you’re suffering from a cold. Nasal strips are another good option. These lift your nose open and let more air in.
Keep your head elevated while sleeping in order to decrease your snoring. Make sure your head gets adequate support by lying on a firm, thick pillow. Using two or more pillows is also a possibility. Keeping your head upright will increase the amount of airflow into your lungs, and help to reduce snoring.
If you are suffering from allergies, you may be congested, which can cause you to snore at night. Congestion will have airways and nasal passages become narrow, which would block the air which will cause snoring. There are many types of medicines that you can take to de-congest your body for a peaceful sleep.
Meet with your doctor to review any prescription medications you may be taking. Ask your doctor to identify those that might intensify your problem. If you notice snoring begins or increases after beginning prescription medications, talk with your doctor. Any medicines that relax muscles, or constrict the airways, can cause snoring. This will lead to snoring.
If you quit smoking, you can help to alleviate your snoring. If you are unable to stop smoking, cut down and do not smoke near bedtime. When you smoke, your throat swells, which will cause your air passages to get narrower. Narrower air passages mean more snoring, so if you can stop smoking, your throat won’t get inflamed as often.
If you sleep on your side, this will reduce your likelihood of snoring. If you sleep on your back, it ups the chances of you snoring. On the other hand, sleeping on your stomach causes neck stress. For these reasons, being bilateral is the optimal position for sleeping.
Surprisingly, one cure for snoring is to sing aloud. Certain physicians tout singing as an effective way of reducing snoring, due to the build up of muscle in the throat and soft palate. These stronger muscles will keep your airway open, stopping your snoring and allowing you a good night’s sleep.
Set up a humidifier in your bedroom and keep it going each night while you sleep. Humidifiers create constant streams of moisturizing, warm vapors. When you breathe in that vapor, your nasal passages, your throat and the rest of your airway is moisturized. A benefit to doing this is the minimizing of snoring.
If you snore often, watch what you eat prior to going to sleep. Many foods and beverages contain mild sedatives, which can cause the muscles located in your throat to relax too much. This will cause your throat muscles to collapse inward and obstruct your airway enough to cause snoring. If you need to drink before you go to sleep, it is best to only have water.
One possible snoring cure that many people believe in is the tennis ball method. Use a sock to make a “pocket” that you place a tennis ball inside of, and sew the sock and tennis ball to the back of a sleep shirt that isn’t baggy. The ball will remind you to not lay on your back, even when you sleep. You can take the tennis ball away once you find that you sleep on your side as a matter of habit.
These suggestions should help you on your way to a night without snoring. Carefully follow the suggestions outlined here, and you should notice improvements with your snoring problems.