As a last resort, surgery can help with snoring issues. One type of surgery removes excess tissues in the palate and throat which block the airway while sleeping. Another type of surgery involves inserting a needle into the tongue and removing excess tissue while leaving the taste buds unaffected. Surgery is typically used only in extreme cases, however.
By reducing the size of your meal portions at night, snoring could be reduced. Large meals near bedtime can fill the stomach up. This can cause your diaphragm to push against your throat, which can block your throat because of pressure. Among the primary causes of snoring are decreased airflow and a narrow throat.
Your tongue needs to exercise as much as the rest of your body! It sounds funny, but a way to exercise your tongue is by moving it in and out of your mouth. Extend your tongue and hold it rigidly before pointing it in different directions. Make sure to point in all directions as you work your tongue out. Your tongue muscles will become stronger, which reduces the chance that you will snore.
To reduce snoring, avoid drinking milk or eating dairy products before going to sleep. Warm milk was once thought to be a helpful remedy to drink before sleeping; however, if you snore, dairy increases mucous production. Over production of mucous often makes snoring much worse. By avoiding dairy before you go to sleep, you help keep your airway clear.
It’s an oldie but a goody. If you snore more profoundly when you are lying on your back, put a ball, or other large object in the back of your t-shirt while sleeping. This way if you attempt to roll on your back in your sleep, this little uncomfortable reminder will quickly having you back on your side.
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.
Consider learning to play the musical instrument of choice for the Australian Aborigines, the didgeridoo. This instrument is a long, open-ended tube and can help in your battle against snoring. One end of the didgeridoo is placed against your mouth. Flex the muscles of your throat and blow through your pursed lips to make them rapidly flap. The air that is released resonates into the tube and produces the distinctive sound.
Facial exercises do more than just tone and trim your jawline; actually, by regularly completing these exercises, you may also strengthen the muscles of your mouth and neck. As a result, you will be less prone to loud and disruptive snoring throughout the night. Now THAT, is really something to smile about!
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