If you have problems with snoring, do not worry because you are definitely not alone. This affects about 25% of women and about 40% of men. The chance of being affected by snoring increases with age. If you are eager to stop a snoring problem, either of your own or of someone else’s, then this article can help.
Keep a healthy weight to reduce your snoring. While body weight does not always play a role in snoring, excess fat in the neck can place more pressure on your airways, which contributes to snoring. If you start noticing that your snoring worsens every time you gain a couple of pounds, dropping weight will likely help you.
One way to beat snoring is to pucker up and make “fish faces”. These exercises build your muscles in your throat and face. Close the mouth and suck in the cheeks. Move your lips around like a fish would. This should be done a few times daily.
Keep nasal passages open if you want snoring to stop. A nose that is clogged or constricted in another way can cause you to snore. If you are suffering from a cold, try using a vapor rub, humidifier or a neti pot to clear the blockage in your nose. You can also try nasal strips, which lift the nose open and allow more air to pass through.
Quit using drugs that are illegal. This is because these drugs could be the main reason that you snore. Drugs like marijuana have the same effect as drugs designed to relax you. Pain killers bought on the street do the same thing. You may enjoy feeling relaxed before you sleep, but you may pay by snoring later.
Did you know that when you sing aloud it can help reduce your 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. Increasing the muscle tone in these areas prevents your airways from narrowing as you sleep, making snoring less likely to rouse you from slumber.
If you are overweight, losing weight will likely make a difference in your snoring. Having excess fat around the neck will put an increase of pressure on the airways. This causes the airways to collapse slightly while you sleep. You can notice quite a difference in your snoring if you even lose a few pounds.
Although you might not have been diagnosed as being lactose intolerance, common perpetrators of snoring are dairy products. They tend to increase your mucus production and accumulation, which blocks your nasal passages. Avoid dairy several hours before bed to see if this makes a difference.
You may be able to eliminate your snoring with the help of a basic tennis ball. Attach the tennis ball to the backside of whatever you wear to bed prior to getting into bed. While asleep, if you try to roll onto your back, the tennis ball will cause you to naturally revert to lying on your side. Side-sleeping significantly reduces snoring.
Exercise your tongue consistently. Though this certainly sounds silly, sticking your tongue in and out several times is actually valuable as it exercises several of the muscles in your mouth and throat. When your tongue is fully extended, you should tighten the muscles in it, and then move the tip of it around. When doing this routine, it’s important to hit each of the four points. Your tongue will tone up and stay where it belongs as you sleep.
Just getting enough sleep every night can make you snore less. However, just increasing the number of hours that you sleep is not enough; you also have to sleep on a regular schedule daily. Go to bed and wake up at the same time every day, including weekends.
Snoring is a bothersome problem for both the one who snores, and for anyone who sleeps with them. It might be a dangerous medical issue, as well, depending on what is causing it. If your partner or you are affected by snoring, it is a good idea to take some time and learn more about it. If you implement these hints and tips, you’ll sleep more restfully and feel better as a result.