At some point in their lives, practically everyone has snored. But in some cases, the snoring is more disruptive than with others. However, if you think that you snore excessively in your sleep and you really want to reduce it, then read this article for some suggestions on what to do.
Try changing your sleep position, in order to reduce snoring. 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. Sleep on your side and it will make it easier for you to sleep, put less stress on your neck, and can reduce your snoring.
Seriously think about quitting smoking if you snore and are a smoker. Smoking causes the tissues in your throat to become irritated, which in turn causes your throat to swell. Swelling of the throat is a main contributor to the reasons that snoring occurs.
Making goofy “fish faces” may help reduce snoring. Yes, it sounds strange, but these faces strengthen throat and facial muscles. Simply suck in your cheeks with your mouth closed. Now, copy the movements fish normally make with their mouths. Perform these exercises a few times each day.
Open nasal passages help reduce snoring. A nose that is clogged or constricted contributes to increased snoring. If you are battling a cold, use vapor rubs, a humidifier or a neti pot to unclog your nasal passages. You can also try nasal strips, which lift the nose open and allow more air to pass through.
Avoid the use of illegal drugs. The use of illegal drugs can make your snoring worse. Pot will make your throat relax and collapse while you sleep. Commercial pain killers can also have the same affect. Feeling relaxed may be great while awake, but when sleeping, it can cause you to snore.
Elevate your head while you sleep, to reduce snoring. The easiest way to elevate your head is to use a thick pillow. Alternatively, you can simply use extra pillows. This puts your head in a more upright position, and that increases airflow which may result in a reduced amount of snoring.
Talk to your doctor about prescription medicines that might cause you to snore. There are prescription medicines that have snoring as a side effect. Prescriptions such as pain killers, muscle relaxants, or antihistamines can cause relaxed muscles and restricted airways. A restricted airway will also contribute to excess snoring.
Speak with your pharmacist about medications that can be taken to reduce your snoring. Prescription medication is available for snoring. However, the over-the-counter brands are much more affordable and may work for you. Many of these medications will reduce swelling, and therefore help with your snoring problem.
In order to snore less, sleep facing sideways. Laying on your back increases the amount of snoring you do while you sleep. Sleeping while laying on your stomach creates stress in your back and neck. For this reason, the best position for sleep is on your side.
Now you know that snoring is a condition that you can manage and possibly prevent, even though it occurs when you are asleep. Make the decision to take control of your snoring, and your sleep!