This article is for you if anyone in your life, including yourself, is a snorer. You can learn a lot of information about what you can do to alleviate some of your snoring symptoms while you sleep and rest in peace.
Many people report reduced snoring when they sleep with more than one pillow. This props them up so that they are sitting up more than lying down. The pillows will help prevent nasal discharge from accruing in the nasal passages and will instead force the discharge into the lungs. Keeping your airways clear will make you less likely to snore.
In order to minimize snoring, keep a normal, healthy body weight. While body weight does not always play a role in snoring, excess fat in the neck can place more pressure on your airways, which contributes to snoring. If your weight gain is accompanied by a sudden onset of snoring, then it stands to reason that losing that weight will eliminate the problem.
Practicing your singing can prevent you from snoring. When you sing you are exercising your throat muscles, giving them strength. Toned muscles will help you breathe better and reduce your snoring. Musical wind instruments, such as the trumpet or clarinet, can also make your throat muscles stronger.
Avoid using illegal drugs. They are known to contribute to difficulties sleeping including snoring. Drugs that relax you, like marijuana, can make you snore. Pain killers and other drugs with this effect, can cause snoring as well. Although the relaxing effects of legitimate and illicit drugs can make it easier for you to fall asleep, your sleep is more likely to be troubled by snoring.
One easy way to help reduce snoring, is to elevate your head using pillows. Lay your head on a fat pillow, which will provide your neck some support. Also, try using several pillows to prop your head up. By holding your head up at an angle, the air flow will open up, which will keep you from snoring as much.
You need to exercise if you want to reduce the amount of snoring that takes place throughout the night. Exercise helps to make your breathing more regular and may help prevent snoring. Exercise can be great for keeping your respiratory track functioning well and it also keeps stress under control. Lots of stress can affect your breathing issues and can increase the chance that you’ll snore.
If you want to decrease your snoring, you will need to quit smoking. If you absolutely can’t quit, then stop smoking for a few hours before bedtime. When you smoke, your throat swells, which will cause your air passages to get narrower. Narrow airways create more snoring; therefore, by eliminating smoking you will not snore.
Avoid alcoholic beverages to minimize your snoring issues. You should also refrain from using sleeping pills, tranquilizers and antihistamines before going to sleep. These drugs relax the muscles in your throat and constrict airways, resulting in increased snoring.
Some doctors believe that building up the muscles in your upper throat can end snoring problems. Studies show that your throat muscles become stronger as you sing. These stronger muscles will keep your airway open, stopping your snoring and allowing you a good night’s sleep.
Sleep on your side to stop snoring. If you can not avoid sleeping on your back, you should try to attach a large- sized item to the back side of your pajamas. Rolling over will be uncomfortable, and you will not stay in this position.
Some people find that an adjustable bed is helpful in reducing their snoring. You can arrange this bed so you sleep in a slightly upright position. This in turn helps you to keep your neck at a good angle, resulting in a clear airway and less snoring.
With any luck, reading these tips should have provided you with some knowledge that you may use to be less self-conscious of your sleeping disorder. Put these tips into practice and give each a try on their own, studying the results until you find the one that works for you.