Most people need about 7-9 hours of sleep every night to allow their mind and body to rest and rejuvenate. However, this shouldn’t be eight hours of tossing and turning. It needs to be restful. This can be difficult to get if you or someone you sleep with snores. Here are some ideas to help deal with that problem.
Facial exercises such as the “fish face” can help prevent snoring. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring. Close your mouth, then suck in air to draw your cheeks inward. Move your lips as if you were a fish. Repeat this routine a few times a day for maximum efficacy.
See a doctor, if you’re pregnant and you snore. Snoring may be a sign that your fetus is being deprived of oxygen. Ask your doctor for advice on how to prevent problems that snoring can cause your baby.
People who are a little bigger and overweight are more likely to snore because of the excess fat they have in their neck. Those who are overweight have excessive fatty tissue that surrounds their windpipes, which doesn’t help. If you are currently overweight, consider dropping a few pounds. You will sleep better, feel better, and look better.
If you are active and exercise regularly, this will help you stop snoring. Over time, physical exercise works to regulate your breathing; as a result, you become less likely to snore. Exercise can keep your respiratory system healthy and fit, and on top of that, it is great in reducing stress. High levels of stress can also alter your breathing patterns and increase the likelihood that you will snore.
Firmer Pillow
One thing that might help your snoring problem is a firmer pillow. Soft pillows promote narrow air passages. Narrow air passages contribute to increased snoring because air flow is reduced. One way you can help keep these passageways open is to use a firmer pillow.
Sleep on your side to prevent snoring. If you lay on your back, you have a greater chance of snoring. However, sleeping on the stomach is not recommended as it can put stress on your neck. So it is best to sleep on your side.
One interesting way to help relieve snoring is by singing loudly. Singing builds up the muscles in your soft palate and throat. Increasing the muscle tone in these areas prevents your airways from narrowing as you sleep, making snoring less likely to rouse you from slumber.
Cut down on exercise no less than one hour before bedtime. Straining your body through exercise and lifting can make it hard for you to breathe at night. This causes airways to tense and constrict, leading to the progression of snoring.
Make sure that you are using a humidifier every night in the bedroom. Humidifiers add moisture to the air in your bedroom. When you inhale this vapor, your airway, which includes your nasal passage and throat, will get be moisturized. This will help to reduce your snoring.
Snoring can seem like it is an uncontrollable problem. But, this does not have to be the case. Make use of several techniques to overcome this habit of snoring. You should start by following these guidelines, and see what it’s like to finally get a full night of sleep.