You might know that experts recommend at least 8 hours of sleep a night. However, it is very important that this sleep time be restful. Snoring, whether yours or a partner’s, can make this challenging, at best. This article will provide some methods that you can try to deal with that dilemma.
To reduce snoring as much as possible, stay at a weight that is healthy. Excessive body fat, especially in the neck area, places stress on the airways that can cause them to narrow, which commonly causes snoring. If the severity of your snoring increases whenever you gain weight, losing the extra pounds and maintaining your weight should help to eliminate your snoring.
Sleeping pills might help you fall asleep, but they can actually cause snoring, which makes your sleep less than peaceful. One of the things that sleeping pills do is relax your muscles. The muscles in your throat and soft palate, which are responsible for holding your nasal passages open, will also sag. This can cause you to snore.
One strange way to reduce snoring is to make “fish faces”. Although it may sound strange, these faces help strengthen your facial and throat muscles. Just keep your mouth closed and suck your cheeks in. Move your lips around like a fish would. You should practice this technique a few times every day.
Do not hesitate to make a doctor’s appointment during your pregnancy, if you begin to snore, or your snoring is above normal. Many women may experience snoring during some point in their pregnancy. Snoring does not necessarily constitute a problem, but it is better to to ensure that your snoring is not causing oxygen deprivation to your baby. You will want to visit your doctor as quickly as possible in order to rule out anything that could be life threatening.
Prop your head up when sleeping, to minimize snoring. Lay your head on a fat pillow, which will provide your neck some support. Using multiple pillows may help you, too. The more upright your head lies, the more open your airways will remain.
If you are bothered by nightly snoring, consider any drugs that you may be taking as a possible cause. Many medications can dry out the nasal membranes, reducing airflow and increasing swelling. A sedative effect can occur when other medications are taken, and the throat muscles may become so relaxed that you will not be able to draw in enough air while sleeping.
Consuming dairy products can cause snoring, even in people who do not usually have problems with lactose intolerance. Dairy products promote the formation of mucus and phlegm that contribute to narrowing of the air passages in the nose and throat. An alternative to a glass of milk before bed can be herbal tea with a dollop of honey.
A simple item like a tennis ball can be used to minimize snoring. Attach a tennis ball on the back of the top of your pajamas before bed. During your sleeping time, you will go to your side naturally once the feeling of the tennis ball bugs you. It is proven that sleeping on your back increases snoring while sleeping in the side position decreases snoring.
If you are dedicated to ridding your nights of snoring, a tennis ball can really come in handy. 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. The tennis ball will help keep you from rolling over onto your back while you sleep. Once you are accustomed to resting on your side, the tennis ball can be removed.
You may think snoring is impossible to overcome. Believing that snoring is inevitable is a mistake, though. There are a number of ways that you can lessen your snoring, or even eliminate it completely. You should start by following these guidelines, and see what it’s like to finally get a full night of sleep.