Many people are embarrassed by the fact that they snore. It is often those that are self-conscious, that have the the hardest time accepting that there are remedies for the problem. This is a myth. By using some of the tips featured below, you can begin to minimize your snoring, and eventually, you could even eliminate it.
A “fish face” might get rid of snoring. That might sound odd, but making those kind of faces can make your throat and facial muscles stronger. So, suck your cheeks in while keeping your mouth closed. Make your lips move like a fish would. Repeat this routine a few times a day for maximum efficacy.
To keep yourself from snoring, make sure your nasal passages are open. A nose that is clogged or constricted contributes to increased snoring. Use vapor rubs, humidifiers, neti pots, or steam showers to clear nasal passages when you’ve got a cold. You may want to consider using nasal strips as a means to opening up your nasal passageway, which allows you to breath easier.
Make sure you are hydrated well to help prevent snoring also. If you are dehydrated, your nasal passages will secrete thick mucus and this causes snoring. If you drink at least ten glasses of water — any beverage without caffeine will work — you will be less likely to snore.
Illegal drugs should not be used. Unlawful drug usage can be a significant factor in the causes of your snoring issue. Drugs, such as marijuana, are similar to those drugs that relax you. Pain killers, bought illegally on the street, will also have the same effect. These things might make you feel good during waking hours, but once you fall asleep, you’ll start snoring.
One easy way to help reduce snoring, is to elevate your head using pillows. A thicker pillow will do a better job of supporting your head. If one pillow isn’t enough, use two! By holding your head up at an angle, the air flow will open up, which will keep you from snoring as much.
If you have congestion because of allergies or other similar issues, you will be more prone to snoring while you sleep. Your nasal passages and your airway will become congested if you have allergies. This congestion can easily lead to heavy snoring. You can take decongestant medications prior to going to sleep, as this can give you some nice peaceful rest for the night.
Minimize snoring by exercising regularly. Snoring is prevented by exercise because it regulates your breathing. Exercise can keep your respiratory system healthy and fit, and on top of that, it is great in reducing stress. High levels of stress can also alter your breathing patterns and increase the likelihood that you will snore.
If you are a smoker, chances are good that you are also a snorer. If you can’t quit altogether, at least kick the habit for the few hours immediately before bed. Smoking causes your throat to swell, which narrows the airway. Narrow airways encourage snoring; if you can quit smoking, your throat will not swell as often and snoring should be less of a problem for you.
Avoid drinking alcohol if you snore. Additionally, stay away from tranquilizers, antihistamines and sleeping pills immediately before retiring. Because these substances relax the muscles and tissues of the air passages, your breathing can be impaired and you may begin to snore.
One way to fight snoring, is to eat less food in the hours before going to bed. A larger meal close to bedtime will fill up the stomach. This can force the diaphragm upwards, and the resulting pressure can decrease or block air passage. Constricted air flow and a throat that is narrow are among the primary reasons for snoring.
Before you go to bed, eat a spoonful of honey. It is unclear as to why it seems to work, but many testify to honey’s effectiveness in reducing your tendency to snore. Once you consider honey’s many other beneficial uses, however, the theory seems far more credible.
Now that you’ve reached the end of this article, you should realize that there are things you can do to alleviate the effects of snoring for you and those around you. Put the techniques into practice, and soon enough you’ll find a way to stop snoring for good!