Most people snore, but some do it a lot more. If you snore more than you’d like, and you are looking to reduce your snoring, read the following article.
One way to eliminate snoring is to make “fish faces”. 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. Move the lips like a fish. Do this exercise several times every day.
If you are dealing with allergies, you are probably going to be suffering from congestion, making it more likely you will snore as you sleep. When you are congested, your nasal passages will become constricted, blocking airflow and causing you to snore. Taking a decongestant medicine before you go to bed will reduce this.
Ask your doctor if any of the prescription, or over-the-counter medications, you’re taking could be causing or worsening your snoring. The side effects of many prescription drugs can cause you to snore, or make your existing snoring more severe. Medication like pain killers, sleeping pills, muscle relaxers, and antihistamines can relax muscles and restrict airflow. Snoring is often caused by restricted air passages.
If you quit smoking, you can help to alleviate your snoring. If it is very difficult for you to quit, then do not smoke for several hours before you sleep. Smoking causes your throat to swell, narrowing your air passageways. Narrow airways encourage snoring; if you can quit smoking, your throat will not swell as often and snoring should be less of a problem for you.
If snoring is bothering you, discuss over-the-counter snoring remedies with your pharmacist. Prescription remedies are also available, but if over-the-counter versions work, you will have less of an expense. Each medication treats a different cause, including congestion, swelling and muscle relaxation.
If you sleep on your side, this will reduce your likelihood of snoring. People who lie on their backs are more likely to snore. Sleeping facing down isn’t a good idea, either, as this puts strain on your neck. Sleeping only on your side will assist you in sleeping through the night.
If snoring is a problem for you, rule out your medications as a possible cause. Some medications dry out your nasal membranes which can cause swelling and restrict airflow. Some medicines have the opposite effect, loosening your throat muscles and causing them to collapse inward.
A humidifier can help in your battle against snoring. Humidifiers help to add moisture to the air. When you inhale the vapor, it moisturizes your airways, including the throat and nasal passages. One benefit of this is a reduction in your level of snoring.
Before you go to bed, eat a spoonful of honey. While there’s no hard and fast evidence of why it is successful, a lot of people are convinced that honey is really beneficial if you are trying to reduce snoring. Honey has a variety of uses in folk medicine, so it’s not surprising to hear of one more.
Avoid back sleeping, if you want to stop snoring. To help you stay off your back, sew a tennis ball on the back of the top of your pajamas. This will cause you to be uncomfortable if you roll onto your back while sleeping, and you will quickly re-position.
You might be able to solve snoring problems by using an adjustable bed. These beds allow you to put your upper body into a vertical orientation. The air passages remain open and not compressed by your own body weight, which is an important factor in reducing snoring.
As you should understand by this point, snoring is a controllable habit and can be addressed throughout the night. Keep on using what you have learned here and soon you can snore a lot less.