While snoring may just be a noise that occurs when some people sleep, it could also be indicative of a serious health issue. There are various causes of snoring, and that is completely dependent upon the individual. Read on to learn the common causes of snoring, as well as your treatment options.
To prevent snoring, you should consider altering your sleeping position. Most people snore when they are lying on their backs, because gravity forces their head down, and your throat may slightly close up. Sleeping on your side reduces stress on your neck and decreases your likelihood of snoring.
Making “fish faces” may help eliminate snoring. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring. To do so, merely suck your cheeks in when your mouth is closed. Pucker up like a fish! You want to do this a couple of times each day.
If allergies or other conditions are causing congestion, you are more prone to snoring. Your nasal passages and your airway will become congested if you have allergies. This congestion can easily lead to heavy snoring. One method for avoiding this is by taking a nasal decongestant prior to bedtime, so that a more restful sleep is possible.
Exercise your throat to end snoring! For example, start by sliding your tongue from your teeth to your uvula. Move your tongue back toward your throat, and then thrust it forward until it hits the back of your teeth. Repeat this cycle of moving your tongue forward and back for several minutes. By working on these muscles, you’ll help ensure your passageways remain as open as possible so that you can decrease snoring.
When trying to prevent snoring, try sleeping on your side at night. Sleeping on your back makes it more likely that you will snore. But don’t sleep on your stomach, because this can cause neck stress. For these reasons, being bilateral is the optimal position for sleeping.
Find out if prescription medication you take might be causing your snoring. Some medications will dry out your nasal membranes, swelling your nasal passages and restricting your airflow. Medications that contain sedatives can have the unfortunate side effect of relaxing the muscles in your throat, which makes it difficult to breathe freely during sleep.
Adequately monitor how much exercise you are doing each hour and try to push in a much smaller amount before going to bed. Exercising this close to bedtime can leave you breathless as you try to sleep. Constriction of the airways may lead to an increase in snoring while you sleep.
You may be able to eliminate your snoring with the help of a basic tennis ball. Attach a tennis ball on the back of the top of your pajamas before bed. The pressure of the tennis ball will encourage you to sleep on your side. Laying on your side is the most effective way to reduce snoring.
One way to help eliminate snoring is to avoid sleeping on your back. If not sleeping on your back is an issue, you could always attach an item like a tennis ball to your nightwear. If you do accidentally roll onto your back, the large object will make it too uncomfortable to stay there.
The tennis ball method is a remedy that many people claim is quite effective. To do this, attach a tennis ball to your back by either sewing a back pocket or simply placing a tennis ball into a sock and attaching onto your back. The result is that it reminds you, even in your sleep, not to sleep on your back. Once you are comfortable with sleeping off of your back, you can stop using the tennis ball.
As you can see by now, snoring can be a health-related issue. Because so many different factors can contribute to snoring, treatments that are effective for one person may not work for someone else. The information you have read though, should give you a starting place to begin alleviating your snoring.