Everyone should sleep about seven or eight hours each night for good health. Not just any sleep will do though, it’s important to have restful sleep. This can be difficult if you or your partner snores. Keep reading for a variety of tips for putting a stop to snoring.
If you snore and smoke cigarettes, one way to reduce the snoring is to quit the smoking. When smoking, the throat tissues towards the back can get irritated. When this occurs, it can cause swelling in your throat. If you have a swollen throat, this may be a factor of your snoring.
Keep yourself hydrated to avoid snoring. When dehydrated, your airways will become parched, making it more difficult for air to flow through. Aim for 10 or more cups of water or other caffeine-free beverages each day, to reduce the likelihood that you will snore.
Nasal strips can help limit snoring. These strips resemble a Band-Aid. They are not the same as bandages, however. Nasal strips have been designed specifically to keep your airways open. This can help to open the airways in your nose, reducing your snoring frequency.
Can you believe singing loudly might help you get rid of your snoring? This technique is supported for the relief of snoring. It builds the muscles within the palate and throat as well. A healthy muscle tone can prevent your airways from tightening during the night, preventing snoring, and allowing you to get a restful night’s sleep.
Try staying away from moderate exercise within a hour of your bedtime. This is because your breathing can be interfered with by the exercise, just prior to you going to sleep. Your air passages can become constricted, which in turn results in snoring.
Be judicious in your choice of foods, beverages and medications just before bedtime if you frequently snore. Your throat muscles can be loosened by alcohol, muscle relaxants and other things. This will cause them to be extremely relaxed, which causes snoring as air passes through. If you hope to remain hydrated prior to going to sleep, water is the best choice.
Change your sleeping position to help cure your snoring. People who sleep on their back are much more likely to snore during the night. That position causes the tissues and muscles in their throat to fall and relax. This can be prevented by lying on your side to sleep. Doing so provides peaceful, uninterrupted and more restful sleep.
Sleep on your side to stop snoring. If you are having a hard time staying off your back, tie or attach a tennis ball to the backside of your shirt. Lying on the object won’t be comfortable and may even wake you up, so this technique helps you train yourself not to sleep on your back.
Many former snorers love the “tennis ball solution.” Simply sew a pocket on the back of your shirt, and insert a tennis ball before retiring. You may also put a tennis ball inside an old sock and pin it to the back of your shirt if your sewing skills are limited. It seems to work by being an unknown obstacle that prompts you subconsciously to avoid sleeping in a position where your back is flat on the bed. Once you are used to sleeping in this position, you can stop sleeping with the tennis ball.
Look into purchasing an adjustable bed as a means of reducing your snoring. By allowing for better vertical orientation, an adjustable bed make a difference. This reduces the weight on your airways and opens them up sufficiently, which can reduce snoring immensely.
You can do exercises to stop snoring. Daily throat exercises can keep throat muscles from collapsing by strengthening them. You will execute this by voicing vowel sounds and repeated curling of your tongue. This strengthens your upper respiratory area, as well as the muscles.
When you snore, you might start to think that you will never overcome the problem. Believing that snoring is inevitable is a mistake, though. There are a wide variety of approaches you can take to minimize, or totally stop, your snoring. Begin by applying the methods in this article, and hopefully you will soon know the feeling of a good night’s sleep.