Millions of people snore. Perhaps you snore, or someone in your home does. Your relationship could suffer because of snoring. Below you’ll find some excellent tips to lessen snoring. Read on whether you are the snorer yourself or you currently live with one.
Something many people who suffer from severe snoring try, is sleeping while in an almost sitting up position, using pillows to prop yourself. This can allow nasal drainage to go into your lungs, rather than staying in your nasal passages. You may find that it helps alleviate or reduce your snoring.
To reduce snoring as much as possible, stay at a weight that is healthy. Excessive body fat, especially in the neck area, places stress on the airways that can cause them to narrow, which commonly causes snoring. If you are even a few pounds overweight, this may be the culprit.
Clearing or opening your nasal passages can keep you from snoring. When a nose is clogged, it can help contribute to snoring. There are many items you can use to keep your nasal passages clear if you get a cold, such as vapor rubs, humidifiers or steam showers. Nasal strips are another good option. These lift your nose open and let more air in.
People who are constantly congested because of allergies are a lot more likely to experience snoring while they sleep. Congestion makes passages and airways in the nasal cavity become blocked, which inhibits the flow of air and develops into snoring. Taking a decongestant medicine before you go to bed will reduce this.
If you are a smoker, chances are good that you are also a snorer. If you just can’t give up that habit, try not smoking for a couple of hours before you go to bed. Smoking reduces the amount of space available in your airway by making your throat swell. When your airways are restricted, you’re more likely to snore. Therefore, if you quit smoking, you reduce the risk of your throat becoming swollen and decrease your chances of snoring.
Exercise your tongue regularly. Sticking your tongue in and out is a good exercise and you should not feel embarrassed about it. While you’re doing this, keep your tongue rigid when it’s extended. Point the tip of your tongue in one direction, followed by another. Target all four compass points during this exercise. Facial exercises and singing can also decrease snoring.
To reduce the risk of snoring, don’t sleep on your back. Attach something to the middle back of your shirt to ensure you don’t roll over onto your back. Rolling onto your back will cause discomfort, and you will change your position.
The effectiveness of the simple “tennis ball cure” is substantiated by many people. This is when you place a tennis ball in a pocket that you have sewn on the back of your shirt or when you place one inside a sock and pin in on your back. The result is that it reminds you, even in your sleep, not to sleep on your back. When you start side sleeping, then you may remove the ball.
Snoring impacts lots of people. Snoring not only disrupts the sleep of the snorer but affects those in the same household with a snorer as well. The helpful advice in this article can offer you a solution in dealing with snoring so your family can enjoy nights of peace.