Snoring can cause frustration and feelings of self-consciousness if there are others in the same room, and it can keep you and others from sleeping well. More importantly, snoring often signifies a more serious, underlying health condition. Continue on for some great tips that will inform you as to why people snore, and what you can do to remedy the situation.
One way to eliminate snoring is to make “fish faces”. Making these faces is a real help, as silly as it sounds, because they exercise and strengthen important muscles in your face and throat. To perform the exercise, keep your mouth closed as you suck in, causing your cheeks to contract inward. Move your lips as if you were a fish. Repeat this routine a few times a day for maximum efficacy.
If you wish to prevent snoring, you should ensure that your nasal passages are open. Clogged or constricted noses can cause snoring. A great way to clear up your nose is to use vapor rubs, humidifiers, neti pots or steam showers. Nasal strips are also a good investment in the fight against snoring. These are placed over the bridge of the nose and allow extra air to flow through by forcing the nasal passages to open.
Do not take illicit drugs. Recreational drug use can contribute to snoring. Marijuana relaxes you, just like a sedative. Pain medications also have the same effect. There are numerous reasons to avoid illegal drugs, and snoring is just one of them.
To keep your snoring under control, invest in a firm pillow. Softer pillows end up making your throat muscles relax, causing your air passages to narrow. You will begin snoring because it is difficult for air to get through. A pillow that is more firm can help open up your passageways.
If you want to decrease your snoring, you will need to quit smoking. However, if quitting is not an option, refrain from smoking in the hours before bedtime. Smoking irritates the tissue in your throat, causing it to swell and restrict your airways. These constricted air passages contribute to snoring, so reducing your tobacco intake should relieve some of the swelling.
Drinking alcohol will make snoring worse, so quit now. In addition to this, you should also avoid taking sleeping pills, antihistamines and tranquilizers right before bed. These products work to relax your muscles, which causes your airways to be limited and this contributes to 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. Slide your tongue back and forth between your teeth and your throat, repeating the exercise until 3 minutes have elapsed. Working on the muscles in this process will help keep your passageways open and reduce the risk of snoring.
Hopefully you now understand what is causing your snoring, and also your partner’s snoring. If you apply some of the advice contained in the tips above, you should be able to eliminate some of the common snoring culprits. However, if you believe that your snoring could be caused by a underlying serious health problem, you should visit your local physician as soon as possible.