Many people are embarrassed by the fact that they snore so much. If you’re feeling self-conscious due to a snoring issue, read the article below for some practical advice to help you reduce it.
The only way you can ever stop snoring, is by first figuring out exactly what is making you snore. Medical conditions can contribute to the development and progression of snoring, and will not improve untreated. It could actually end up making things worse.
Many snorers have tried sleeping while propped up at an angle on multiple pillows to open their airways and have been successful. This will stop your nose from congesting and instead allow drainage to flow down your throat. When this happens you’re less likely to snore.
Keep your BMI at it’s optimum level to reduce snoring. 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 have gained weight and noticed that you are snoring a lot more, losing those extra pounds may help you.
Facial exercises such as the “fish face” can help prevent snoring. Making these faces provides exercise for the muscles in your face and your throat. To do so, merely suck your cheeks in when your mouth is closed. Make your lips move like a fish would. Repeat this routine a few times a day for maximum efficacy.
Illegal drugs should never be used. Illegal drugs can contribute significantly to your snoring issues. For instance, marijuana has the relaxation effect as prescribed tranquilizers. Pain killers, bought illegally on the street, will also have the same effect. Total relaxation feels good while you are awake, but can cause snoring once you are asleep.
Nasal strips are very efficient against snoring. These strips look somewhat like an adhesive bandage. Yet, their use is quite different. By design, nasal strips help open up your nasal passages while you wear them. This will make breathing from your nose easier, and you will stop snoring.
If you are one of the many people who snore, aim to avoid drinking alcohol. There are many other substances to avoid close to bedtime when battling snoring. These substances include tranquilizers, sleeping pills and antihistamines. Drugs and alcohol will cause your muscles to overly relax and this, in turn, will worsen snoring problems.
Side sleeping is a great way to prevent snoring. If you sleep on your back, the chance of you snoring is greater. However, if you roll over onto your stomach, your neck will experience stress. This explains why sleeping facing to the side is the optimal way to sleep.
Would you believe that singing out loud can help you reduce snoring? There is a physician who advocates singing as a method of limiting snoring, because the act of singing works to strengthen the muscles of the soft palate and the throat. Strengthening these muscles keeps them from constricting the airway while you sleep, which in turn reduces your propensity to snore.
You may be able to eliminate your snoring with the help of a basic tennis ball. Attach the ball to your sleep clothes right before going to bed. When you sleep, you’ll naturally turn to your side whenever you feel the ball behind you. Sleeping to the side is an effective way to reduce the snoring.
Exercise your tongue regularly. While this might sound a little odd, when you stick your tongue in and out, you are exercising it. Hold it out rigidly and then slowly move the tip from side to side. Make sure to hit all four points of the compass in the exercise routine. This exercise will work out your tongue and jaw muscles, making snoring a little less likely for you.
Now you should have more of an idea of the requirements for eliminating snoring. If you wish to overcome your snoring, you must be willing to make an effort to try different things and look for new ways to address the problem.