This article is for you if anyone in your life, including yourself, is a snorer. The tips below will provide you with the advice that you need to alleviate your snoring, so that you can have a peaceful night’s sleep without worrying that you are disturbing your roommates.
Quit smoking if you want to end snoring. When you smoke, the tissues in the back of your throat can become irritated and when this happens, your throat can swell up. When your throat swells you are more likely to snore.
Many people have found that sleeping in an upright position helps to combat snoring. Prop yourself up with an extra pillow or two. By doing this, you will keep drainage from clogging your nasal passageways and ensure that it flows down into your throat. Doing this will help prevent snoring.
One way to cut down on snoring is to stay in a healthy weight range. While being overweight is not always the cause of snoring, it can contribute, as the fat in your neck can increase the pressure on your throat. If your weight gain is accompanied by a sudden onset of snoring, then it stands to reason that losing that weight will eliminate the problem.
Make sure you are hydrated well to help prevent snoring also. When dehydrated, your airways will become parched, making it more difficult for air to flow through. To cut back on snoring, you should drink as much water and caffeine-free drinks as possible every day–at least 10 full glasses.
People who are overweight, especially those who have extra fat in the neck area, will be more prone to snoring. The excess fatty tissue surrounding the windpipes of overweight people doesn’t help the situation. If you’re overweight, consider losing weight. You can look and sleep better.
Make sure you get sufficient physical exertion in order to reduce your snoring. Over time, physical exercise works to regulate your breathing; as a result, you become less likely to snore. Not only will exercise maintain a fit respiratory system, it also helps to greatly reduce stress. When you are very stressed, your breathing patterns change, increasing your chances of snoring.
Use a humidifier every night to improve the air in your bedroom. Humidifiers generate a continual flow of warm moist vapor. Breathing in those vapors moisturizes your throat and your nasal passages. This can even help to reduce snoring.
Try eating a big spoonful of honey prior to going to sleep. Not a lot of people are all that confident about it, but honey does work to reduce the amount you snore. Once you consider honey’s many other beneficial uses, however, the theory seems far more credible.
Your tongue needs to exercise as much as the rest of your body! Though it is uncommon to think of your tongue in this way, it can actually be exercised easily by thrusting it out of the mouth over and over again. Hold it out rigidly and then slowly move the tip from side to side. In the course of each exercise, point your tongue up, down, left, and right. Your tongue muscles will become stronger, which reduces the chance that you will snore.
Avoid sleeping on your back to make it less likely that you will snore. Attach something to the middle back of your shirt to ensure you don’t roll over onto your back. Rolling onto your back will cause discomfort, and you will change your position.
Apply these tips and stop feeling bad about your snoring. Apply the advice you have learned here and stay committed to the use of the knowledge you have gained.