While snoring is very common and very irritating, few people take the initiative to actually do something about it. Learning how to effectively treat your snoring is key, so read on for some tips which should help you do just that.
TIP! In order to reduce snoring, try a change of sleeping position. When sleeping on your back, your head is placed too low for your throat to stay open and allow you to breathe properly.
Try sleeping in different positions. Snoring is most common when lying in a supine position because gravity causes your head to fall back, which can narrow the air passages in your throat. To keep your airways open, try sleeping on your side.
To reduce snoring as much as possible, stay at a weight that is healthy. Although excessive weight doesn’t necessarily cause you to snore more, extra fat around your neck can put additional pressure on the airways, which causes snoring. If you begin to snore more often or more severely after gaining some weight, you have one more reason to work off those excess pounds.
Sleeping pills can contribute to snoring, so you might actually get a better night’s sleep if you avoid them. Sleeping pills cause your muscles to relax. This includes the muscles that help keep your sinuses and airways open, leading to a restricted breathing passage. This leads to snoring, not the result you were looking for!
TIP! See your doctor, quickly, if you are snoring and pregnant. Pregnant women do tend to snore because of the extra pressure, but you have to know that your snoring is not affecting the oxygen your baby is getting.
You can reduce snoring by making funny “fish faces”. These exercises build your muscles in your throat and face. Close your mouth and suck your cheeks in. Now, copy the movements fish normally make with their mouths. To be effective, this exercise should be repeated several times each day.
To prevent snoring, keep nasal passages open. A nose that is clogged or constricted contributes to increased snoring. If you catch a cold try and unclog your nose by using vapor rubs, humidifiers, or steam showers. Nasal strips are another good option. These lift your nose open and let more air in.
TIP! If you’re affected by congestion caused by allergies or anything else, snoring becomes a greater probability when you’re sleeping. Congestion causes the nasal cavities to contract, which may block the air resulting in snoring.
If you snore while you are pregnant, make a trip to the doctor immediately. Pregnant women do tend to snore because of the extra pressure, but you have to know that your snoring is not affecting the oxygen your baby is getting. Get a medical check-up right away to make sure the baby won’t suffer complications.
TIP! Recent developments in snoring alternatives include nasal breathing strips. Visually, nasal strips are similar to Band-Aids.
Avoid the use of illegal drugs. The use of illegal drugs can make your snoring worse. Drugs that relax you, like marijuana, can make you snore. Pain medications also have the same effect. During your waking hours, this feeling of relaxation may be very desirable. However, you will ultimately pay for it by having snoring problems.
In order to decrease your snoring, you need to be getting a lot of excellent exercise. Exercise helps prevent snoring by regulating your breathing patterns. Exercise will help improve the health of your respiratory system, as well as reduce your stress levels. High stress levels can alter breathing and increase the chances of snoring.
TIP! Minimize snoring by exercising regularly. If you exercise, you’ll begin breathing more regularly.
If you are overweight, losing weight will likely make a difference in your snoring. Excess fat, notably the fat on your neck, places increased pressure in your airways. This causes your airways to partially collapse during the night. Shedding a couple of pounds can help to reduce snoring significantly.
Set up a humidifier in your bedroom and keep it going each night while you sleep. Humidifiers will produce a warm vapor which moisturizes the air. When you breathe the vapor, you will moisturize your throat and passageways to reduce snoring. This can result in a decrease of your snoring.
TIP! A firmer pillow may also help reduce snoring. Softer pillows end up making your throat muscles relax, causing your air passages to narrow.
Now that you’ve learned what you can do to get rid of some of the snoring you commit during sleep, you should start to feel like you can truly change the way you sleep. Apply everything you learned to make a few changes to your habits and get rid of your snoring.