Do you have a snoring problem you want to take care of? A lot of people snore every now and then, but if it is starting to greatly affect your sleeping, it can start to affect your life. Keep reading to discover ways to reduce your snoring or even eliminate it altogether.
To prevent snoring, you should consider altering your sleeping position. People snore more often when they sleep face-up, as gravity forces the head downward, which will cause their throat to constrict. If you sleep on your side, there will be less of a chance for snoring, because you will not have unnecessary pressure on your neck.
One way to eliminate snoring is to make "fish faces". Strengthening the muscles in the face and throat is effective in minimizing snoring. Just keep your mouth closed and suck your cheeks in. Try moving your lips like a fish. Do this at least twice a day.
See a doctor, if you're pregnant and you snore. 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. If you snore during your pregnancy, check with your doctor to gauge your snoring's impact on your baby.
Good hydration can diminish snoring. Dehydration can restrict your nasal passageways by thickening the mucus in them and making it stickier, which increases the likelihood of snoring. Aim for 10 or more cups of water or other caffeine-free beverages each day, to reduce the likelihood that you will snore.
Fat in your throat can cause you to snore. When someone is overweight, they usually will have extra fatty tissue that surrounds their windpipes which does not help with snoring. If you are presently overweight, think about shedding a few pounds. Not only can you stop your snoring, but you will be healthier as well.
If you want to decrease your snoring, you will need to quit smoking. 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. When your airways are restricted, you're more likely to snore. Therefore, if you quit smoking, you reduce the risk of your throat becoming swollen and decrease your chances of snoring.
Try doing a throat exercise that involves sliding the tongue against the back of the top front teeth to reduce snoring. Slide your tongue backwards, then bring your tongue against your top teeth; repeat these motions for 3 minutes. By working on these muscles, you'll help ensure your passageways remain as open as possible so that you can decrease snoring.
Ask your doctor to investigate your medications, if you suddenly start to snore. Some medications dry out your nasal membranes, which can restrict airflow and cause snoring. Other medications may act as a sedative that could cause your throat muscles to relax so much, enough air isn't able to pass through as you sleep.
Run a humidifier each night when you go to bed. Humidifiers increase the amount of moisture in the air. The added humidity will help keep nasal passages and throat tissues moisturized. This can even help to reduce snoring.
If you regularly snore, you might want to carefully consider what you eat immediately before you go to sleep. Many different substances can relax your throat muscles. If muscles relax too much, the passages for air flow can become obstructed and lead to snoring. If you find you need a drink prior to going to bed, stick to water.
Dairy products make many people snore, regardless of whether they are lactose intolerant. This is because dairy products encourage phlegm production, which in turn, obstructs your airway both in your nose as well as in your throat. Instead of drinking warm milk at night, try warm tea and see whether that helps to reduce snoring.
One thing that might help you snore less is an adjustable bed. Adjustable beds help position your upper body in a more vertical manner. This prevents your airway from collapsing under your weight. The result can be a huge reduction in snoring.
Sometimes it is hard to hear this, but losing weight can help with some snoring problems. Excess weight even accumulates around your neck. This results in partial obstruction and leads to vibrations that cause snoring.
Are dairy products to blame for your snoring? If you eat dairy products before going to bed, discontinue doing so for seven days and observe the results. Dairy products may cause mucus to accumulate in some people's throats. If this occurs, snoring may result. If you find that dairy products are causing your snoring, try consuming them before mid-afternoon.
You can use essential oils to control snoring. Eucalyptus and peppermint oil are said to open congested nasal passages, allowing you to breathe through your nose again. They allow you to breathe more easily, which helps to alleviate any snoring issues. Try them out for yourself.
Alcohol and sleeping pills may make you feel tired at first, but over time they can both disrupt your sleep patterns and increase your snoring. They may also cause the development of sleep apnea, a disorder which can cause cardiovascular disease. Do your best to avoid these if you snore.
Many people find that snoring is less pronounced if they sleep on their left side. If you partner has to listen to you snoring all of the time, it can start to get on their nerves. This solution hasn't been clinically proven to work, though. There are reasons that this could help, though, including the fact that it opens the airway better because of the body's internal anatomy.
You should never rely on alcoholic beverages or sleeping medication to cut down on snoring. Chemicals in these substances will cause your jaw and throat muscles to relax. When these muscles are too relaxed, snoring is the result. Be extremely careful, as these substances can exacerbate sleep apnea, a dangerous sleeping disorder.
Many treatment methods exist to reduce or prevent snoring. Apply the tips laid out here, and you will start sleeping better, which will improve your life. You don't want to lose any more nights of good sleep to snoring!