If you are embarrassed by the volume of snoring that you do while you sleep, take the time to read this article. It will give you plenty of information on how to reduce your snoring, and get a restful night’s sleep.
Keep your weight down to avoid snoring. Excessive body fat, especially in the neck area, places stress on the airways that can cause them to narrow, which commonly causes snoring. If your snoring problem worsens after you gain a little weight, your best solution will be to lose the excess weight.
One way to eliminate snoring is to make “fish faces”. Making these faces provides exercise for the muscles in your face and your throat. All you need to do is close your mouth and suck your cheeks in as close together as you can. Now, copy the movements fish normally make with their mouths. You should practice this technique a few times every day.
Opening up your nasal passages can help to stop your snoring. A nose that is clogged or constricted may be one of the causes of snoring. There are a few ways to keep the nose clear when you are sick, including neti pots, humidifiers, hot showers, and vapor rubs. Nasal strips can also help you because they actually lift your nose open, allowing air to enter.
If you are currently pregnant and your partner notices you are snoring, contact your physician immediately. It is common for pregnant women to snore due to the additional weight on the nasal passages, but it’s important to ensure that the baby is still getting enough oxygen. You will want to visit your doctor as quickly as possible in order to rule out anything that could be life threatening.
Congestion from allergies or other conditions which plug up your nose will cause snoring. Congestion constricts your nasal passage and airway, leading to air blockage and snoring. One method to avoid the congestion is to take a decongestant before going to bed.
An active lifestyle can reduce your snoring greatly. Exercise helps prevent snoring by regulating your breathing patterns. The exercise helps in two ways. Your stress is reduced, and your breathing system is kept in tip-top shape. High levels of stress can also alter your breathing patterns and increase the likelihood that you will snore.
Stop smoking, and you might stop snoring as well. If you decide not to quit, at least avoid smoking for a couple hours before bed. Smoking causes the air passages to shrink due to swelling in the throat. This inflammation and narrowing leads to snoring; therefore, not smoking should relieve some of the swelling.
When you want to keep yourself from snoring at night, consider sleeping on one side. People who lie on their backs are more likely to snore. Then again, sleeping on the stomach can strain the neck. Due to this, sleeping on one side is the best option.
With any luck, reading these tips should have provided you with some knowledge that you may use to be less self-conscious of your sleeping disorder. Just be aware that you have to consistently follow the methods that you have learned, and that things will improve only if you commit yourself to applying these steps.