It's hard to find information about reducing snoring, because it's not something that people tend to talk about. This article will give you some suggestions if you want to alleviate your snoring.
To help combat snoring, many people benefiting from sleeping propped up on two or three pillows, almost sleeping in a sitting position. You keeps nasal drainage from bulking in your nose passages so that they can flow into the lungs. Keeping your airways clear will make you less likely to snore.
A "fish face" might get rid of snoring. Making these faces is a real help, as silly as it sounds, because they exercise and strengthen important muscles in your face and throat. Simply suck in your cheeks with your mouth closed. Move your lips around like a fish would. You should practice this fish-mouth exercise off and on throughout the day.
Good hydration can diminish snoring. Your nasal passage secretions are thicker and stickier, which can clog the airways and cause snoring, if you're dehydrated. Drink at least 1 ounce of water for every 2 pounds of your body weight, to ensure you stave off dehydration and avoid snoring.
If it reduces your snoring, try elevating your head at night while you are sleeping, to see. Use a thick, supportive pillow. Using two or more pillows is also a possibility. This forces your head into an upright position. Your airways will open up and you will snore less, as a result.
Resting your head on a firmer pillow can help to cut down on snoring. Soft pillows relax your throat muscles, which causes your airway to become more narrow. When this occurs, it becomes harder for air to get through which causes you to snore. It may be helpful to rest your head on a firmer pillow.
By quitting smoking, you can reduce your snoring significantly. If you just can't give up that habit, try not smoking for a couple of hours before you go to bed. Smoking causes the tissues in your sinus and throat cavity to swell, reducing your airway capacity significantly. When your airways are restricted, you're more likely to snore. Therefore, you reduce the risk of your throat becoming swollen and decrease your chances of snoring if you quit smoking.
A good way to limit snoring is to go to a pharmacy and have the pharmacist recommend an OTC remedy designed to address snoring. Although prescription treatments are also available, you may be able to save money if you can find an effective over-the-counter product. These types of medications work by reducing the swelling, and any other factors that may make your air passages narrow.
This might sound a little odd, but snoring can be reduced by singing loudly. Some doctors recommend singing as a means for building up throat and palate muscles. Increasing the muscle tone in these areas prevents your airways from narrowing as you sleep, making snoring less likely to rouse you from slumber.
Losing weight will often reduce your snoring. If you are overweight and have a double chin, the pressure exerted on your airways will be increased. The extra pressure can cause your airway to slightly collapse throughout the night. As well as being good for your overall health, dropping the excess pounds can really help to reduce your snoring.
You can decrease snoring by consuming smaller portions of food at night. Eating too much food, especially right before sleeping, causes the stomach to become full. This pushes up the diaphragm and can block up your throat. A narrowed throat and reduced airflow are one of the main causes of snoring.
Run a humidifier all night long in your bedroom. Humidifiers moisturize the air by releasing warm, moist vapors, as their name suggests. When you breathe in that vapor, your nasal passages, your throat and the rest of your airway is moisturized. This can reduce the amount of snoring you do.
Eat a spoon or two of honey before going to bed. No one knows why it works, but many people attest to the fact that it does - and well! That said, honey's many other well-documented health benefits make it a safe option.
With any luck, the information that you have just read gave you an idea or two that will make it easier to stop snoring. Be sure to use this information to see a difference with your snoring quickly.