If you find that you snore really loud and feel embarrassed by it, try reading this article. This article contains solid tips and advice about how you can reduce your snoring so you can sleep in peace.
The strange thing is that taking sleeping pills can result in snoring. Skip them, and you will be less likely to snore. Part of the therapeutic effect of sleeping pills involves muscle relaxation. As the muscles holding your nasal passages open relax, the passages narrow. Therefore, you are more likely to snore.
One way to prevent snoring is to stay hydrated. When you are suffering from dehydration your nasal secretions become thicker and clog up your nose which leads to snoring. To prevent snoring, stay hydrated by drinking eight glasses of water every day.
If you have congestion because of allergies or other similar issues, you will be more prone to snoring while you sleep. Congestion constricts the airways, which in turn, causes snoring. Taking a decongestant medicine before you go to bed will reduce this.
Stopping smoking can help you to stop snoring, as well. If you can’t quit altogether, at least kick the habit for the few hours immediately before bed. Smoking irritates the tissue in your throat, causing it to swell and restrict your airways. Narrow airways create more snoring; therefore, by eliminating smoking you will not snore.
Exercise your throat to end snoring! For example, start by sliding your tongue from your teeth to your uvula. For three minutes, keep sliding your tongue backwards and then bringing it back up against your teeth. Working the muscles this way can help your airways remain open so that you are less likely to snore.
If you sleep on your side, this will reduce your likelihood of snoring. Lying on your back allows your airway to collapse, causing snoring. Stomach-sleeping is bad for both your neck and your back. It is for these reasons that sleeping on one of your sides is the best option.
Try to avoid exercise in the hour prior going to bed. Vigorous athletic activities may cause shortness of breath and constriction of the airways. This causes airways to tense and constrict, leading to the progression of snoring.
Dairy products make many people snore, regardless of whether they are lactose intolerant. Dairy products produce excess mucus that can clog your airways, both in your throat and in your nose. You can consider drinking warm tea instead of your usual warm milk to see if this will reduce on your snoring.
You can reduce your snoring with a tennis ball. Pin the ball behind the clothes you wear at night before going to bed. When you sleep, you’ll naturally turn to your side whenever you feel the ball behind you. Side sleepers tend not to snore as the airway is unobstructed in that position.
With all that you learned from this article, you’re hopefully feeling a bit more confident about getting some sleep and not annoying anyone. Keep using these lessons, because the more you use them, the more sleep you will get.