It is recommended that people shoot for getting about 7 to 8 hours of sleep per night in order to stay healthy and alert. For the sleep to count, it must be restful. That can be difficult if you or a loved one snores. The following article contains tips on helping you reduce or stop snoring.
To keep yourself from snoring, try changing your sleeping position. When sleeping on your back, your head is placed too low for your throat to stay open and allow you to breathe properly. Make sleep easier by rolling over to your side. This will also reduce the stress in the neck, and snoring won’t be as likely to occur.
Stay at a healthy weight and you can keep snoring down. While being overweight is not always the cause of snoring, it can contribute, as the fat in your neck can increase the pressure on your throat. You may find that your snoring problem improves when you lose excess weight.
In order to keep yourself from snoring, stay hydrated. Your mucus becomes thicker when you’re dehydrated, leading to clogged airways and snoring. To cut back on snoring, you should drink as much water and caffeine-free drinks as possible every day–at least 10 full glasses.
You should refrain from using illegal drugs. Drugs that are against the law can exacerbate your problem of snoring. Most drugs, including marijuana, tend to cause your body to relax. Other drugs bought off the street, such as pain killers, can also have this effect. There are numerous reasons to avoid illegal drugs, and snoring is just one of them.
Overweight people, especially those who carry excess fat in their necks, are more likely to experience snoring. Overweight people have fatty tissues that surround their windpipes, exacerbating the issue. If you need to lose weight, try doing so now. You’ll look better, feel better, and sleep better to boot!
Exercise will help you stop snoring at night. Exercising helps you breathe more evenly, which can reduce snoring in some people. Exercise can keep your respiratory system healthy and fit, and on top of that, it is great in reducing stress. Stress can change your breathing and cause you to snore.
Quitting smoking can greatly reduce your snoring. If it is very difficult for you to quit, then do not smoke for several hours before you sleep. Smoking causes the throat to swell and the air passages to tighten. Once this occurs your snoring will get worse, so avoid cigarettes after dinner, if possible.
Try this throat exercise to cut back on your snoring: slide your tongue against the back of your top front teeth. Slide your tongue back and forth between your teeth and your throat, repeating the exercise until 3 minutes have elapsed. Working the muscles this way can help your airways remain open so that you are less likely to snore.
It is often easy to feel that there is no help for snoring. In fact, that is not true. There are various things you may do to reduce, or get rid of, the snoring. Apply the tips above, as at least a few solutions should work well for you.