If you are troubled by snoring, you’re not the only one. One quarter of all women and nearly half of all men snore regularly. AS you age, your chances of suffering from snoring increase. The following article will provide you with some useful tips to help stop or reduce your snoring problem, or the problem of a partner who is keeping you awake.
If you smoke and you snore, quit smoking. Smoking causes the tissues located in back of the throat to become swollen and irritated. Swelling of the throat is a main contributor to the reasons that snoring occurs.
Keep your weight down to avoid snoring. Body weight doesn’t always play a huge role in snoring; however, too much fat in your neck places pressure on the airways, contributing to snoring. If you have recently gained a few pounds and your snoring has worsened, lose the weight and you may reduce your snoring.
Facial exercises such as the “fish face” can help prevent snoring. This may sound odd, but this is a type of exercise that can give strength to the muscles that can cause snoring if they are weak. Close your mouth, then suck in air to draw your cheeks inward. Try moving your lips like a fish. Repeat this routine a few times a day for maximum efficacy.
People who are a little bigger and overweight are more likely to snore because of the excess fat they have in their neck. Build-ups of fatty tissue around the windpipe area in larger people, can exacerbate the issue. If you are presently overweight, think about shedding a few pounds. This will help you sleep much better as well as making you feel and look better too.
A firmer pillow may also help reduce snoring. A soft pillow can cause the muscles in your throat to relax too much and make your throat and nose pathways narrower. Since air has a tougher time getting through your air passages, you will start snoring. A pillow that is firmer can help with keeping your airway open.
If you suffer from snoring and are overweight, you should use consider losing some weight. When fat builds up in your neck, your airway is subjected to it pressing up against it. This could cause your airway to collapse during the night. Your snoring may be improved if you lose even a couple of pounds.
Limit the duration of exercise you get during the hour before going to bed. Physical exertion can shorten your breath when you sleep. This will lead to constricted airways, and excess snoring throughout the night.
Even if you never noticed you were lactose intolerant, dairy products can cause snoring. Dairy foods increase phlegm production, and phlegm can block airways in your throat and nose. You can consider drinking warm tea instead of your usual warm milk to see if this will reduce on your snoring.
Snoring is annoying to you, and your sleep partner. There is also a potential for the underlying cause to be dangerous to a person’s health. If you or your bed partner are affected by this issue, you should educate yourself as much as possible about it. You will rest better if you take the advice you just read.