Snoring not only reduces your capacity to get a good sleep, it does the same for your partner. If you’re dealing with snoring, there are strategies you can learn to reduce the amount you snore. Using these strategies helps keep snoring under control. For a few good ideas to take care of your own snoring issues, simply read on.
If you both smoke and snore, you may be able to address your snoring problem by stopping smoking. When you smoke, your throat’s back tissues may become irritated and cause your throat to swell. Having a swollen throat can easily create a snoring situation.
To help eliminate snoring, exercise your face and throat muscles by making “fish faces”. Strengthening the muscles in the face and throat is effective in minimizing snoring. So, suck your cheeks in while keeping your mouth closed. Now, copy the movements fish normally make with their mouths. You want to do this a couple of times each day.
Nasal Passages
Keep your nasal passages open to prevent snoring. If you are congested, or your nasal passages become constricted, you’ll snore. If you are sick, use things like neti pots, steam showers, vapor rubs, and humidifiers to open your airways. Nasal strips open up the nasal passageways, allowing unimpeded breathing through the nose.
Your odds of snoring go up considerably if you have allergies or similar issues that cause nasal congestion. Air can be blocked from coming through nasal passages which can cause you to snore. One method for avoiding this is by taking a nasal decongestant prior to bedtime, so that a more restful sleep is possible.
Check your current medications for any side effects that involve snoring. Some medications will dry out your nasal membranes, swelling your nasal passages and restricting your airflow. Other medicines can have a sedative effect, that makes your throat muscles relax so much that you cannot get enough air when you sleep.
Make sure that you are using a humidifier every night in the bedroom. As their name suggests, humidifiers moisturize the air by releasing warm, moist vapors. Breathing in those vapors moisturizes your throat and your nasal passages. This, in turn, can reduce your snoring.
Again, there’s no doubt that snoring is frustrating or annoying. However, a lot of people don’t know the methods one can use to reduce snoring, and the effect it has on their daily life. Apply this article’s advice and you’ll be on your way to living a life free of snoring.