Although snoring is something pretty much everyone does, some happen to do it much more than others. However, if you think that you snore excessively in your sleep and you really want to reduce it, then read this article for some suggestions on what to do.
Making goofy “fish faces” may help reduce snoring. This may sound odd, but this is a type of exercise that can give strength to the muscles that can cause snoring if they are weak. While you have your mouth closed, suck in the cheeks. Move your lips to form the typical “face” associated with fish. This should be done a few times daily.
Pregnant women must make a doctor’s appointment, immediately, if they start snoring. Many pregnant women snore because of additional pressure, just make sure it’s not causing the baby to be oxygen-deprived. You should schedule an appointment with your doctor to determine the severity of your snoring issue.
Keep your head elevated when you are asleep, to cut down on snoring. Use a very thick pillow to support your head. Many people find that using two or more pillows helps. Snoring will be less likely when you keep your head elevated and thus increase the amount of air you take in.
If you have allergies or another condition that causes congestion, the chances of you snoring are increased. Your nasal passages and your airway will become congested if you have allergies. This congestion can easily lead to heavy snoring. If you’re congested, try taking medication before bed to help de-congest your airways and help you sleep better.
Nasal strips are very efficient against snoring. The strips are reminiscent a Band-Aid. However, they function much differently than a Band-Aid. By design, nasal strips help open up your nasal passages while you wear them. You will be better able to breath with your nose and it can greatly decrease your snoring.
One good way to prevent snoring is to inquire at your pharmacy about over-the-counter snoring remedies. There are also prescription remedies, but if you can get an over-the-counter medicine to work, then you won’t have to pay as much. The treatment should battle the swelling, and any other issues that narrow air passages.
Here is an effective exercise you can use to make your snoring less severe: Push your tongue back and forth against the rear of your upper incisors. Move your tongue back toward your throat, and then thrust it forward until it hits the back of your teeth. Repeat this cycle of moving your tongue forward and back for several minutes. Exercising your tongue muscles keeps your airways open and cuts the chance of snoring.
One way to fight snoring, is to eat less food in the hours before going to bed. Large meals near bedtime can fill the stomach up. Your full stomach will push your diaphragm up, which can block your throat. A primary cause of snoring is a partially closed airway and the reduced airflow that results.
Purchase a humidifier and keep it operating in your bedroom every night. Humidifiers create constant streams of moisturizing, warm vapors. Breathing in moisture helps the nasal passages and airway to be moisturized. This can result in a decrease of your snoring.
You could often lessen your snoring using a tennis ball. Pin the ball to the back of your night clothes before you go to bed. As you’re sleeping, you end up turning on your side as you feel the ball placed on your back. Sleeping sideways reduces snoring significantly.
Allergies may very well be the cause of your snoring; if so, now is a good time to have them checked out. Allergies left untreated often cause the nasal passages to swell, making you breathe through the mouth. Mouth breathing is known to cause snoring. Pick up some medicine at the local pharmacy or seek out a doctor’s opinion if the problem is really bad.
As you have seen here, snoring can be controlled, even when you aren’t aware that you are doing it. Take what you’ve learned in the article above and apply it to your daily life to reduce the effects of snoring.
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