It is recommended that an adult sleeps for at least 7 to 8 hours each night to stay in good health. The important part is to get rested sleep. That can be difficult if you or a loved one snores. This article will offer several suggestions if snoring is a problem for you.
Ironically, sleeping pills can cause you to snore and refraining from using them can reduce the amount that you will snore. Part of the way that sleeping pills work is by relaxing the muscles throughout your body. This also includes, of course, the muscles in your nasal passages and this means a narrower path for the air. Because of this, you will eventually snore.
Making “fish faces” may help eliminate snoring. These exercises build your muscles in your throat and face. To make a fish face, close your mouth and pull in your cheeks. Open and close your lips as though you are a fish. To be effective, this exercise should be repeated several times each day.
To reduce snoring, keep your airways open. A nose that is clogged or constricted contributes to increased snoring. There are a few ways to keep the nose clear when you are sick, including neti pots, humidifiers, hot showers, and vapor rubs. You might give nasal strips a try, as well; these lift your nasal passages open, allowing air to flow more freely.
Stay away from illegal drugs. Recreational drug use can contribute to snoring. Even something like marijuana is not good because they cause your airways to relax. Of course pain killers that you find on the street have these same relaxing effects as well. Total relaxation feels good while you are awake, but can cause snoring once you are asleep.
While you are sleeping, it helps to have your head elevated. Lay your head on a fat pillow, which will provide your neck some support. Many people find that using two or more pillows helps. This puts your head at a more natural angle, which keeps air flowing through your nasal passages and reduces snoring.
There are mouth exercises you can try to reduce snoring. One of them consists of sliding your tongue along the back of the top front teeth. Try sliding your tongue back and bringing it up against the front teeth for a duration of three minutes. As you engage the muscles in your mouth and jaw, you will be promoting open airways. As a result, you will be less likely to snore.
The importance of losing weight if you snore cannot be overemphasized. When fat builds up in your neck, your airway is subjected to it pressing up against it. This means that you have a higher chance of your airways collapsing slightly while you are sleeping. By losing only a few pound, you can significantly decrease your snoring.
Snoring can leave you feeling helpless when it comes to remedies. This turns out, however, to be false. It is possible to do a number of things to reduce snoring, or stop snoring altogether. You should start by following these guidelines, and see what it’s like to finally get a full night of sleep.