You should sleep between seven and eight hours each night if you want to be healthy and alert. The quality of these 8 hours matters! If you snore or share a bed with someone who does, this is easier said than done. Here are a few suggestions that will help overcome this problem.
TIP! Taking sleeping pills can actually increase the amount of snoring you do, so not taking them might actually help reduce the amount you snore. Sleeping pills work, in part, by causing relaxation of all of your muscles.
The first step to resolving your snoring problem is to uncover its underlying cause. There are a number of conditions that only cause harm in the form of lack of sleep, while others can actually be quite serious. If you do, it could actually make your health worse.
TIP! Making “fish faces” may help eliminate snoring. Making these faces provides exercise for the muscles in your face and your throat.
As ridiculous as it sounds, singing may help cure your snoring. When you sing, you make the muscles in your throat work and get stronger. You can reduce your snoring by having stronger throat muscles. There are also some musical instruments that you can play, such as a saxophone or trumpet, that will work to strengthen the throat muscles.
Avoid the use of illegal drugs. Unlawful drug usage can be a significant factor in the causes of your snoring issue. For instance, marijuana has the relaxation effect as prescribed tranquilizers. Pain killers do this too. Even if these products relax you and help you go to sleep, they will not keep you from snoring.
Those people who are carrying excess weight, particularly around the neck, snore more than those who don’t. The extra body fat in the neck can compress the airways, worsening the situation. To reduce the chance of snoring, you may want to consider losing any excess weight. You’ll look great, be healthier, and sleep through the night.
TIP! Pregnant women must make a doctor’s appointment, immediately, if they start snoring. Snoring during pregnancy may simply be cause by excess pressure, but you should make sure that it is not limiting the oxygen supply to your baby.
One thing that might help your snoring problem is a firmer pillow. Soft pillows relax your throat muscles, which narrows your airway. This constriction makes it more difficult to push air through the airways, which leads to snoring. A pillow that is firm, however, can assist in opening air passageways.
One interesting way to help relieve snoring is by singing loudly. Singing helps you strengthen the muscles located in your throat and your palate. Improved muscle tone can keep your airways open while you sleep, and snoring will no longer bother you.
TIP! Prevent snoring by using an over-the-counter remedy from the pharmacy. Prescription treatments exist, too, but over-the-counter options are a good starting place, because they are less expensive.
Your medications may be to blame for your snoring. There are some medications that are drying to the nasal membranes, causing them to swell and restricting airflow. Medications that contain sedatives can have the unfortunate side effect of relaxing the muscles in your throat, which makes it difficult to breathe freely during sleep.
Cut down on exercise no less than one hour before bedtime. Straining your body through exercise and lifting can make it hard for you to breathe at night. If you can’t breathe properly, you may snore all night long.
TIP! If you snore, you should avoid drinking alcohol. On top of this, you should stay away from antihistamines, sleeping pills and any type of tranquilizer right before you go to bed.
If you want to stop snoring, sleep in a different position. Back sleeping is the cause of many snorer’s problems. What happens is, your tissue and muscles in your throat fall because they’re relaxed. Sleep on your side to prevent this, and have a peaceful night’s sleep.
Exercise your tongue consistently. It may sound like a funny idea, but if you keep sticking your tongue in and out of your mouth, it will get plenty of exercise. Stick your tongue out and then make it rigid. Then, point it in different directions. Make certain you are hitting all four points on the compass during the exercise. Your tongue will tone up and stay where it belongs as you sleep.
TIP! Try doing a throat exercise that involves sliding the tongue against the back of the top front teeth to reduce snoring. Thrust your tongue back and forth, from the back of your throat to the back of your teeth.
You may see snoring as a problem that is hard to overcome or control. But, that’s just not true. There are several steps you can take to lessen or eliminate your snoring. Try following this advice to get a good night’s sleep again.