Many people are embarrassed to discover that they are prone to snoring. These people often think that they are stuck with snoring and that there's no cure for it. This, however, is untrue; the information provided here can help you reduce or eliminate your snoring.
You cannot reduce snoring without knowing its origins first. You may have an underlying medical condition that is causing you to snore. If you fail to identify it, however, you cannot expect your snoring to stop. Actually, it could worsen.
Believe it or not, you can effectively beat snoring by repeating your vowels a few times a day. What this does is move around muscles in your throat and face and when these muscles get stronger, your chances of snoring are slim to none. You can do this three times a day.
While it may seem strange, you should wash or replace your pillows frequently to prevent snoring. If your snoring is allergy-related, your pillows, which can house dust mites, dander, and other allergens, may be the culprits. Regular laundering or purchasing fresh pillows will keep these allergens to a minimum. Alternately, try hypoallergenic cases for your pillows.
Avoid eating a big meal before going to bed. Having a stomach that is full will push up on the diaphragm. And this can limit your ability to breath. You should also avoid rich foods, like chocolate, pizza, cookies and cake before bed, they can make your stomach feel full.
You may want to avoid excessive caffeine consumption if you suffer from snoring. Caffeine contains stimulants that do not allow sufficient airflow. Without a sufficient amount of air, a person tends to snore. There are plenty of decaffeinated versions of your favorite drinks that will stop and prevent snoring from happening.
Avoid snoring by staying away from food that is high in carbs, especially late in the day. Foods like pizza, cake, and cookies can fill up your stomach and cause it to push on your diaphragm. This will squeeze your air passages, making it harder for air to get through -- and causing you to snore.
Switching pillows may actually help eliminate snoring. There are certain pillows available that prevent you from rolling onto your back when you sleep. Sleeping on your back is the position that snoring occurs in most often. If you are unsure of which pillows are best, you can ask your doctor.
If you eat or drink any dairy products before you go to bed at night it will make your snoring worse. Dairy can produce extra mucus, and this will cause your airways to be clogged up. This leads to snore and a horrible night's sleep for you and the person you sleep with every night.
In order to reduce snoring, do not drink alcohol during the 4 to 5 hours before you go to sleep. Alcohol has a sedative effect and will make your throat muscles relax too much when you sleep. This can contribute to snoring, even if you do not normally have a tendency to snore.
When you want to keep yourself from snoring at night, consider sleeping on one side. Sleeping on your back makes it much more likely that you'll snore. Sleeping facing down isn't a good idea, either, as this puts strain on your neck. Sleeping on the side is the best position if you tend to snore.
Sleep in an elevated position to help reduce your snoring. Sleeping in a horizontal position can put more pressure on your airway causing it to close. By elevating your whole upper body and not just your head, you can relieve this extra pressure. Try propping your whole torso up on pillows or putting some blocks beneath your bedposts at the head of your bed.
Heat a pot of water on the stove and breathe in its steam before you go to bed. Be sure, of course, to not burn yourself. Steam is a very effective moisturizer for your respiratory passages. Dry passages result in more snoring. This problem is remedied with the moisture from the steam.
Lose some weight if you want to stop snoring. Losing weight will significantly increase your ability to pass air through your air passageway. Being overweight can cause the space in this air passageway to narrow, and that will cause snoring that will disturb both you and your family.
If someone close to you is complaining about your snoring, try eliminating dairy products, as they may be the cause. Staying away from dairy close to bedtime for a week or so, will give you a chance to see if the snoring stops. Sometimes, eating dairy products causes mucus to accumulate in people's throats. If this occurs, snoring may result. Keep consuming dairy products, but do so earlier in your day.
If you have tried the most common at home treatments to end your snoring, it may be time to consult your doctor to see if an anti-snoring mouth guard can solve your problem. The device holds your teeth together to prevent the jaw muscles from relaxing enough to result in snoring.
One simple exercise that you can do to help prevent snoring is to say your vowels. Take a few minutes a few times a day to say a, e, i, o and u. Say each letter loudly and draw out the sound to last 5-10 seconds each. This will help strengthen throat muscles that are lax and eliminate snoring.
Complete oral exercises as a regular part of your fight to quit snoring. Enunciate the vowels slowly while emphasizing each sound. By carefully pronouncing a-e-i-o-u over and over slowly and clearly several times every day, you are giving important muscles in your mouth and throat a much-needed workout. By strengthening these muscles you can remedy your snoring.
Be aware of what you are eating and drinking, right before you go to bed. Many foods tend to cause the mucous in your body to build up, especially after eating certain foods like dairy products. Fatty foods, especially those with a lot of sugar, should also be avoided. And most of all, avoid alcohol before bed if you can, as this will only make your snoring that much worse.
Hopefully, what you've learned here will provide you with the answer to solving your snoring problem. Follow what you read here, and keep trying new things until you find your solution.
Orignal From: Great Tips On How To Stop Yourself From Snoring
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