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If you sleep with someone else in your room, snoring can prove an embarrassment, possibly even depriving them of their own good sleep. Even more importantly, snoring could mean that you have a serious medical ailment. This article is packed with useful tips and advice, to help you understand more about snoring.
Changing sleeping positions can help stop snoring. Most people snore when they are lying on their backs, because gravity forces their head down, and your throat may slightly close up. If you sleep on your side, it will be easier to breathe; this also places less strain on the muscles of your neck.
One way to eliminate snoring is to make “fish faces”. While it may sound rather odd, practicing this facial expression can workout the muscles in your throat and face. To do the exercises, keep your mouth closed while sucking in your cheeks. Now, imitate the way a fish moves its mouth in the water. Do this at least twice a day.
You want to ensure that your nasal passages remain open if you want snoring to stop. People tend to snore more often if their noses are stuffy, or otherwise blocked. If you catch a cold try and unclog your nose by using vapor rubs, humidifiers, or steam showers. You may want to consider using nasal strips as a means to opening up your nasal passageway, which allows you to breath easier.
Overweight people are more likely to snore due to the excess fat in their neck area. Build-ups of fatty tissue around the windpipe area in larger people, can exacerbate the issue. If you are a little heavier than you should be, endeavor to become thinner immediately. In addition to looking and feeling more active, you will sleep snore-free as well.
If you quit smoking, you can help to alleviate your snoring. If you’re unable to quit successfully, try not to smoke for at least two or three hours prior to going to bed each night. When you smoke, your throat swells, which will cause your air passages to get narrower. Narrow airways create more snoring; therefore, by eliminating smoking you will not snore.
To reduce your snoring problem, try sliding your tongue against the back of your front teeth. Slide your tongue backwards, and then bring it up back against your teeth; do this for three minutes. This exercise will work your throat muscles, opening airways and helping to minimize your snoring.
You can reduce snoring by reducing your weight. Excess fat in your throat increases the pressure on your airway. Your throat will collapse overnight, causing you to snore and choke. Dropping only five or ten pounds can reduce snoring significantly.
Eating a smaller dinner can help to reduce snoring. Eating too much food, especially right before sleeping, causes the stomach to become full. The diaphragm then pushes up on the throat, and that pressure can cause less airflow to go through the throat. Snoring is commonly caused by a narrowed throat and airflow that has reduced.
You probably now understand a little more about why you, or someone you love, snores. This article addresses some of the most common reasons for snoring, but other more serious problems might exist. If you suspect this, you should seek a medical opinion.