A lot of the population has a problem with snoring. If you snore, it affects the quality of your sleep – and of those who sleep with you! Snoring can also cause marriage problems. Read this article to find out how you can manage your snoring or help someone you love get rid of their snoring problem.
To stop yourself from snoring, you may want to change positions when sleeping. Most of the snoring occurs when people lay on their backs; your head is forced down due to gravity, and this may lead to your throat closing up a little. Sleeping on your side will help to keep your airway open and reduce snoring.
Some people find sleeping with pillows stacked under their back to be helpful in reducing snoring. This puts you in a nearly sitting position. By doing this, you will keep drainage from clogging your nasal passageways and ensure that it flows down into your throat. This stops snoring for good!
Make sure to keep well-hydrated in order to prevent snoring. Being dehydrated causes your nasal secretions to thicken and become stickier, which can lead to clogged airways and snoring. Aim for 10 or more cups of water or other caffeine-free beverages each day, to reduce the likelihood that you will snore.
You should try elevating your head when you sleep. Try using a pillow that’s extra thick. Using multiple pillows may also work. Doing this will keep the head upright. As a result, your airflow will be increased, and your snoring can be prevented or reduced.
If your sinuses are congested as a result of allergies or illness, you are at a high risk for snoring. Congestion causes nasal passages and airways to become constricted, which can block air and result in snoring. One suggestion on how to fight this is to use a decongestant before bed in order to have a more peaceful night’s sleep.
To keep your snoring under control, invest in a firm pillow. Softer pillows are known to allow throat muscles to relax, which results in narrow air passages. When this occurs, it becomes harder for air to get through which causes you to snore. A firm pillow will keep all your passageways clear.
Exercise your throat to end snoring! For example, start by sliding your tongue from your teeth to your uvula. Try sliding your tongue back and bringing it up against the front teeth for a duration of three minutes. This tongue exercise will help strengthen your muscles so that your tongue does not fall backward so easily, and may help reduce snoring.
It may be hard to believe, but singing out loud may help decrease your snoring incidents. Certain physicians tout singing as an effective way of reducing snoring, due to the build up of muscle in the throat and soft palate. Greater muscle tone can then help keep passageways open during sleep, helping you rest easier.
Snoring can have a profound effect on a family. Snoring is not only a problem for the snorer, it has a negative effect on everyone in the household who has to listen to it every night. The advice that was provided in this article will help you reduce your snoring, and finally get a good night’s sleep.