There are millions if not billions of people around the world who snore. You may the person who snores, or you may be the person who has to sleep in the house with a noisy snorer. Your relationship could suffer because of snoring. It is frustrating for the spouse of a snorer who is unable to get a good rest, and it is difficult on the one snoring also. These tips will help you both to get a good night’s rest.
You are more likely to snore if you are overweight. While being overweight is not always the cause of snoring, it can contribute, as the fat in your neck can increase the pressure on your throat. If your snoring gets worse after gaining a few pounds, losing them may help.
As ridiculous as it sounds, singing may help cure your snoring. When you sing, you use throat muscles and over time they get stronger. Having toned muscles in the throat reduces snoring. Playing instruments, such as the trumpet, also builds stringer throat muscles.
Facial exercises such as the “fish face” can help prevent snoring. Making these faces is a real help, as silly as it sounds, because they exercise and strengthen important muscles in your face and throat. So, suck your cheeks in while keeping your mouth closed. Then, move your lips just like a fish would. You should practice this technique a few times every day.
Prop your head up so you can sleep easily instead of snoring. A thicker pillow will provide more support for your head. Using multiple pillows may also work. This puts your head in a more upright position, and that increases airflow which may result in a reduced amount of snoring.
If your sinuses are congested as a result of allergies or illness, you are at a high risk for snoring. Congested nasal passages don’t allow air to pass through easily, leading you to breathe through your mouth and snore. One suggestion on how to fight this is to use a decongestant before bed in order to have a more peaceful night’s sleep.
Make sure you get sufficient physical exertion in order to reduce your snoring. This helps to form the proper breathing patterns, so that you can take long deep breaths at night. Exercise will maintain your respiratory fitness and cut down on your stress. Lots of stress can affect your breathing issues and can increase the chance that you’ll snore.
Ask your doctor to investigate your medications, if you suddenly start to snore. It is common for various drugs to dry out the membranes in nasal passages, which can in turn restrict the flow of air. On the other hand, some medications are sedating, which can cause too much relaxation of the muscles of the throat that you can’t get enough air during sleep.
Consider exercising your tongue regularly. That may sound funny, but you really can do tongue exercises by sticking your tongue out and in. When your tongue is fully extended, you should tighten the muscles in it, and then move the tip of it around. Make sure you do this in every direction. Your tongue muscles will become stronger, which reduces the chance that you will snore.
To cut down on your snoring, do not lay on your back when you go to sleep. To help you stay off your back, sew a tennis ball on the back of the top of your pajamas. Rolling onto your back will cause discomfort, and you will change your position.
Try using alcohol or sleeping pills to stop snoring. Your central nervous system can be calmed from these chemicals, therefore relaxing your jaw and throat. The activity of these muscles can cause snoring. Use caution, as some of these chemicals can cause sleep apnea.
Snoring impacts lots of people. Snoring not only disrupts the sleep of the snorer but affects those in the same household with a snorer as well. Hopefully, the information you have learned today will help you in your search for ways to handle snoring, so you can finally have a peaceful night of sleep.