If the sound of your snoring rivals a freight train and you want to change this, then this article is for you. You will learn about different methods you can try to get rid of your snoring for good and sleep peacefully.
It sounds silly, but singing may actually cure your snoring. The reason is because you exercise your throat muscles when you sing, making them much stronger over time. You can reduce your snoring by having stronger throat muscles. Playing a brass or woodwind instrument, like the flute, can also help to strengthen throat muscles.
“Fish face” may sound silly, but it could help you to stop snoring. It sounds funny, but making these faces will strengthen throat and facial muscles. Close your mouth, then suck in air to draw your cheeks inward. Move your lips and mouth like you are a fish. Perform these exercises a few times each day.
People who suffer from congestion because of allergies or other causes are likely to snore. Congested sinuses restrict airflow through the nasal passages, which makes you snore. Before you go to sleep, take a decongestant to sleep better.
Engage in high quality exercise to help reduce snoring. Exercise helps you to regulate your breathing, both while awake and asleep. Exercise reduces your stress, as well as helps your lungs stay healthy. When you are stressed you tend to snore more in your sleep because you experience higher levels of breathing.
If you smoke, quitting can diminish your snoring. If it is very difficult for you to quit, then do not smoke for several hours before you sleep. Smoking causes your throat to swell, which narrows the airway. Narrowed airways often result in more snoring, so refraining from smoking will help prevent the inflammation that causes this.
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 slide it forward against your teeth. Do this repeatedly for three minutes. Working these muscles out can help open your airways and reduce your snoring risk.
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. If you sleep on your stomach, you may cause undue stress to your neck. This is why sleeping on your side is the ideal sleeping position for you.
Purchase a humidifier and keep it operating in your bedroom every night. A humidifier will moisten the air in your bedroom. Breathing in such air keep your throat, airway, and nasal passages moisturized. A benefit to doing this is the minimizing of snoring.
Even if you are not lactose intolerant, dairy products may be a common transgressor of snoring. Dairy products lead to an increased production of phlegm, which will obstruct your airways in your nose and throat. If you customarily drink warm milk before bedtime, try drinking warm tea instead. Warm to help aid in sounder sleep without the problems associated with warm milk and snoring.
An exercise routine for your tongue can help solve your snoring. It may sound like a funny idea, but if you keep sticking your tongue in and out of your mouth, it will get plenty of exercise. Keep your tongue firm while in the extended position, then move the tip around in different directions. Give your tongue exercises about a month to see if they improve your snoring habit. This will strengthen the muscles of your tongue and reduce your snoring.
While losing excess body weight is tough, it can help to minimize your snoring. The additional weight will accumulate all over your body and this includes the neck. It is from the pressure of this weight that your airways are obstructed, which results in snoring.
After reading the above advice, hopefully you feel less worried about falling sleep in the same room as others. All you need to do is continue to apply what you’ve learned from the last few paragraphs and your snoring will be much better than it used to be.