It is really easy to become sensitive about your snoring habit, and snoring can be an embarrasing subject to discuss openly. This article will provide you with some helpful hints to stop your snoring without having to admit to anyone that you do!
Adjust the time at which you eat if you're having snoring problems. Try to eat dinner well before bedtime, and do not overeat. Eating rich foods, as well as dairy products, can lead to more mucus buildup. Think about drinking a cup of tea with a bit of honey added as a way to soothe your throat.
Snoring may also be stress related and psychologically caused, so think about taking yoga or doing some breath control exercises. If you can cure your problem with snoring, you will get more restful sleep, which will relax you more and reduce your stress.
Avoid strenuous physical activity immediately before bed. If you exercise shortly before bed, you may find that you are a little short of breath once you try to go to sleep. This can narrow your air passages, which makes you more likely to snore overnight.
To prevent snoring, you should consider altering your sleeping position. Sleeping on your back will make you more likely to snore. Your head will be forced downward, which causes your throat to constrict slightly. If you sleep on your side, it will be easier to breathe; this also places less strain on the muscles of your neck.
One easy way to help reduce snoring, is to elevate your head using pillows. Use a thick pillow to support your head and your neck. You could also stack a couple of pillows together. The more upright your head lies, the more open your airways will remain.
Changing when you eat during the day can help with your snoring. Try hard to finish eating well before going to bed and make sure it is only something light. You should avoid foods that are rich and dairy products because they increase the mucus that is produced. Honey and tea are great alternatives as they allow you to optimize your oxygen intake.
If you snore, try going to the dentist to see if they can help. It is easy for him to make a molded mouth guard for you. This mouth-guard, worn only at night, will pull your lower jaw forward just enough to keep the tissues of the throat from collapsing during sleep, causing you to snore.
One strategy that individuals with allergies must do if they are experiencing snoring, is to stop using antihistamines before going to bed. Antihistamines will increase drowsiness, and will relax the air passageways, which will raise the chances for snoring to occur. If you do have the need for one of these sleep enhancers, then be sure to consume it a couple of hours before you go to bed.
One simple way to reduce snoring is to watch your sleeping position. 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. If you sleep on your side, there will be less of a chance for snoring, because you will not have unnecessary pressure on your neck.
Exercise your tongue regularly. This may seem funny, but moving your tongue back and forth and in and out can build muscle. Extend your tongue and hold it rigidly before pointing it in different directions. In the course of each exercise, point your tongue up, down, left, and right. The more toned your tongue muscles are, the better your chances are to breathe efficiently.
Clear your nasal passages through blowing and saline spray before retiring to bed. Keep your nasal passages clear and moist to breathe better when you sleep. You'll be able to breathe nasally instead of through your mouth.
To cut down on your snoring, do not lay on your back when you go to sleep. Sew a pocket onto the back of the nightwear you wear, and put a tennis ball in the pocket. Being on that object will cause you discomfort, so you have to roll back over.
Regularly exercise your tongue. One exercise to increase the tone of your tongue is to flex and extend your tongue. Extend your tongue and point to the left and then down; continue this technique until you make a full circuit. Include movements to the front and back as well as the right and left to get a full range of motion. Facial exercises and singing can also decrease snoring.
As the above article has demonstrated, lots of methods can be utilized for decreasing snoring. Try the tips offered in this article and you may be able to sleep a lot better at night, and in turn, improve your quality of life. Do not allow your restful night of sleep to be spoiled by snoring anymore.
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