Finding out what you need to do in order to eliminate your loud snoring can be a challenge in itself, as snoring is not something that people generally talk about in everyday conversations. If you are ready to learn how you can stop or reduce snoring, read the article below.
Open nasal passages help reduce snoring. Clogged or constricted noses can cause snoring. If you are suffering from a cold, try using a vapor rub, humidifier or a neti pot to clear the blockage in your nose. Nasal strips will also work; they keep the nose open to let more air pass through it.
Lessen snoring by sleeping with your head elevated. Lay your head on a large, thick pillow. If you are not comfortable, try using a couple of pillows. By elevating your head, you will keep your airways open, which helps to cut down on snoring.
Quitting smoking can have a huge impact on your snoring. If you decide not to quit, at least avoid smoking for a couple hours before bed. Smoking causes your throat to swell, which narrows the airway. When you break the smoking habit, you may easily find that snoring is eased as inflammation in your throat is decreased.
If you want to stop snoring, you need to avoid drinking alcoholic beverages. You should also refrain from using sleeping pills, tranquilizers and antihistamines before going to sleep. These products cause muscles in your body to relax, so this constricts your airway and can cause you to snore more.
Sliding your tongue behind your upper front teeth can be a good exercise to try to cut your snoring to a minimum. Slide your tongue backwards, then bring your tongue against your top teeth; repeat these motions for 3 minutes. Developing stronger muscles should help you keep your throat and nasal pathways open while you sleep.
Think about what you’re eating and drinking right before going to bed. Some foods and beverages can make you snore. Alcohol, muscle relaxants and sedatives can all have a relaxing effect on your throat muscles. These tissues can collapse inward, causing snoring by restricting your air flow. Water is the best choice for hydrating yourself before bed.
Try exercising your tongue on an everyday basis. One exercise to increase the tone of your tongue is to flex and extend your tongue. Try pointing the tongue in various directions while keeping the tongue muscles tight. Complete the exercise by pointing your tongue in four different direction, like a compass needle. The tongue’s muscles will become toned, which may lead to you snoring less.
The tennis ball cure is popular with some. First, sew a pocket into the back of a plain t-shirt, then place a tennis ball in the pocket. The ball serves as a reminder to stay off your back, even while you’re sleeping. Once you grow accustomed to side sleeping, you can get rid of the tennis ball.
See if an adjustable bed will decrease your snoring. You can raise your upper body to a more vertical angle. This will relieve some of the effects of weight and gravity on your airways. This is an ideal way to reduce snoring.
It is hoped that the information contained here is enough to help you stop snoring. Just remember to apply all that you learn from this article, and you should see a difference in your snoring in no time.