If you are troubled by snoring, you're not the only one. 2/5 of men and 1/4 of women are reported to snore. As you age, your snoring might seem worse, or at least to occur more frequently. If you want to figure out a way to reduce or stop your snoring, or you would like to help out a loved one who snores, read this article for some helpful suggestions.
If you smoke, it may be wise to quit smoking to help you stop snoring. Smoking causes the tissues in your throat to become irritated, which in turn causes your throat to swell. Throat inflammation leads to snoring, and snoring, in turn, leads to a sore throat.
Before trying any snoring solutions, make sure you consult your doctor first. This will save you a lot of time and money on inferior products.
Some people find sleeping with pillows stacked under their back to be helpful in reducing snoring. This puts you in a nearly sitting position. This will help stop the nose from getting stuffed with mucus, and will allow your nose to stay clear. This will keep you from snoring.
It sounds silly, but singing may actually cure your snoring. When you sing, you are toning the muscles in your throat. Having toned muscles in the throat reduces snoring. There are also some musical instruments that you can play, such as a saxophone or trumpet, that will work to strengthen the throat muscles.
One way to keep you from snoring is by making "fish faces". This sounds very odd when you first hear it, but it makes more sense once you learn that it makes your face and throat muscles stronger. To do the exercises, keep your mouth closed while sucking in your cheeks. Move your lips and mouth like you are a fish. For best results, try this exercise several times every day.
Nasal strips are very efficient against snoring. Nasal strips strongly resemble Band-Aids. However, they function much differently than a Band-Aid. These strips open your nasal airways automatically. That makes breathing through your nose easier. When you breathe through your nose, you'll stop snoring.
Stop smoking, and you might stop snoring as well. If you find it impossible to stop smoking, then at least cut it off in the hours that precede sleep. Every time you smoke a cigarette, your throat swells up, and your air passages narrow. The narrower your airway, the more you will snore; therefore, if you can quit smoking, the swelling of your throat will reduce.
You can do some exercises to reduce your snoring by placing your tongue behind your front teeth. Slide your tongue backwards, then bring your tongue against your top teeth; repeat these motions for 3 minutes. Exercising your tongue muscles keeps your airways open and cuts the chance of snoring.
Singing can help you stop snoring. Studies show that your throat muscles become stronger as you sing. Greater muscle tone can then help keep passageways open during sleep, helping you rest easier.
You can reduce the chances of snoring by eating less at night. Eating a lot near bedtime will cause your stomach to be full. This will apply pressure to your diaphragm and pushing it up, causing it to reduce the capacity of your throat to pass air. Less airflow and a narrow throat are conditions that often promote snoring.
Before you go to bed, swallow one or two spoonfuls of honey. Many people find this method very efficient, even though no studies have shown how honey works to reduce snoring. However, honey as always been a very useful ingredient in a lot of home remedies.
Change your sleeping position, if you are trying to find a way to stop snoring. Sleeping on your back is the worst position if you want to stop snoring. In this position, the throat muscles and other tissues relax, and are more likely to block airways. Side sleeping stops this from happening as it keeps your neck in a position which keeps your throat open.
If you often snore, consider allergies as a possible culprit and find a remedy for them. When allergies are not treated, swollen nasal passages can make it impossible to get any air through your nose and this may result in mouth breathing. This almost always leads to snoring. Try taking an OTC allergy medication for mild allergies and consult your doctor for more severe ones.
Snoring can be irritating to yourself, and the person sleeping next to you. Snoring may also be a symptom of a serious medical condition. So, if you or your loved one are known to snore, it is a good idea to get as much information about it as you can. Apply the tips you have learned in the article, so you can finally get yourself a good night's sleep.