Snoring could be a very annoying predicament for the person who does the snoring, but also for the other person they are sleeping with. The good news is that proper techniques can minimize the impact of snoring on their lives. Read on to find multiple excellent tips that will help you manage your snoring problem.
To keep yourself from snoring, try changing your sleeping position. The majority of people who snore do so while laying on their back, since gravity causes their head to go down and their throat to close up. Sleeping on your side will help to keep your airway open and reduce snoring.
If you want to contain your snoring, you need to keep an eye on your body weight. In some cases, the presence of excess fat around your neck can cause your throat to partly obstruct while you sleep and make you snore. If you notice that your snoring becomes worse when you gain a few pounds, shedding the extra weight will probably help you.
It might seem a bit silly, but singing just might be a good solution for snoring. Singing utilizes throat muscles and helps to strengthen them over time. Having toned muscles in the throat reduces snoring. In addition, playing musical instruments, such as the saxophone or trumpet, can aid in strengthening throat muscles.
Staying hydrated can prevent you from snoring. Your mucus becomes thicker when you’re dehydrated, leading to clogged airways and snoring. To minimize the risk of snoring, you should try to drink at least 10 cups of hydrating liquid (anything non-caffeinated, ideally water) in the course of the day.
Illegal drugs should not be used. Drugs that are against the law can exacerbate your problem of snoring. A drug such as marijuana works in much the same ways as drugs that were created for relaxation purposes. Of course, painkillers provide this effect too. There are numerous reasons to avoid illegal drugs, and snoring is just one of them.
Keep your head in an elevated position while sleeping to help lessen your snoring. You can get more support and a higher head position by using an extra-thick pillow. If necessary, use two or three pillows to get the desired elevation. By holding your head up at an angle, the air flow will open up, which will keep you from snoring as much.
It’s important to exercise to prevent snoring. Snoring is prevented by exercise because it regulates your breathing. Exercise not only helps to keep your respiratory system in good working order, but also is a wonderful stress reducer. When you are very stressed, your breathing patterns change, increasing your chances of snoring.
Here is an effective exercise you can use to make your snoring less severe: Push your tongue back and forth against the rear of your upper incisors. Move your tongue back toward your throat, and then thrust it forward until it hits the back of your teeth. Repeat this cycle of moving your tongue forward and back for several minutes. Building muscle this way will strengthen your airways, keeping them open and cutting down on snoring.
Sleep on your side to help prevent snoring. If you sleep on your back, it ups the chances of you snoring. Stomach sleeping may put undue pressure on your neck. This explains why sleeping facing to the side is the optimal way to sleep.
If you snore, check to see if any of your medications could be causing it. As a side effect, certain medications dry out the sinuses and nasal membranes, shrinking the airways and reducing airflow. A sedative effect can occur when other medications are taken, and the throat muscles may become so relaxed that you will not be able to draw in enough air while sleeping.
Clearly, snoring is a frustrating, annoying and bothersome condition for those who experience it, and for those who share their lives. Too many people are not aware of the solutions available for their snoring problems. Apply this article’s advice and you’ll be on your way to living a life free of snoring.