Snoring can not only bother the person afflicted with it, but also those who sleep near the one who snores. Thankfully, there are many options for treating snoring which can return a person’s quality of life to normal. In this article, there are a selection of easy to implement tips that will help you to reduce your snoring.
Try to sleep in a different position. Most people snore when they are lying on their backs, because gravity forces their head down, and your throat may slightly close up. Roll onto your side to make sleeping easier and less stressful on your neck, and you will be less likely to snore.
To stop snoring, one of the first things you might want to try is changing sleeping positions. Gravity is the main cause of snoring when laying on your back. Gravity pulls on the muscles at the front of the throat causing airways to narrow. Sleep on your side to take some pressure off your neck and avoid snoring.
Make sure that your nasal passages remain open so that snoring can be avoided. A clogged nose, or one that is otherwise constricted, may contribute to snoring. Use neti pots, steam showers, eucalyptus rubs and humidifiers to keep your nose clear when you are ill. An alternative to these treatments is to use nasal strips. These strips open up the nasal passages which allow better airflow.
To prevent snoring, keep nasal passages open. A nose that is clogged or constricted contributes to increased snoring. Increase the humidity of the air entering your nose by using a humidifier or a steam shower to humidify the environment, or vapor rub to help your body, when your nose is plugged. Nasal strips are another good option. These lift your nose open and let more air in.
Drink lots of water in order to not snore. If you don’t drink enough water, you can dehydrate yourself. This thickens your nasal secretions and makes it harder for you to breathe. Your clogged airways can cause you to snore. Drink at least 1 ounce of water for every 2 pounds of your body weight, to ensure you stave off dehydration and avoid snoring.
If you’re pregnant and suffer from snoring, see your physician immediately. Oftentimes, women may develop snoring habits during the course of their pregnancy. This is due to excess pressure on the respiratory system. However, you should take time to test and ensure your snoring is not detrimental to your pregnancy. Consult your doctor to make sure that this will not become a serious problem for your baby.
Prop your head up when sleeping, to minimize snoring. Try using a thicker pillow to support your head and neck. If you are not comfortable, try using a couple of pillows. Keeping your head in a more upright position will increase the amount of air flowing, and reduce or even prevent, your snoring.
Prop your head up when sleeping, to minimize snoring. Make sure your head gets adequate support by lying on a firm, thick pillow. Using multiple pillows may also work. By elevating your head, you will keep your airways open, which helps to cut down on snoring.
If you have a snoring problem, check with your doctor to see if any of your prescription medications might be exacerbating your condition. Some medications will cause snoring as a side effect. Medication like pain killers, sleeping pills, muscle relaxers, and antihistamines can relax muscles and restrict airflow. A restricted airway will also contribute to excess snoring.
Nasal Strips
Nasal strips may help reduce snoring. These strips resemble a Band-Aid. However, they are different than a normal Band-Aid. They keep your nasal passages from becoming constricted. This can help to open the airways in your nose, reducing your snoring frequency.
Nasal strips are very efficient against snoring. These strips resemble bandage strips. Apply them to your nose to breathe properly. Nasal strips have been designed specifically to keep your airways open. This can help to open the airways in your nose, reducing your snoring frequency.
You need to exercise if you want to reduce the amount of snoring that takes place throughout the night. When you exercise, your breathing becomes more regulated, which in turn can reduce the risk of snoring. Exercise not only keeps your lungs and nasal passages in optimal condition, it also keeps your stress levels down. Breathing patterns can be affected when you are under high amounts of stress, and this could increase the possibility of snoring.
Engage in high quality exercise to help reduce snoring. Exercising helps to keep your breathing stable, preventing snoring. Exercise not only keeps your lungs and nasal passages in optimal condition, it also keeps your stress levels down. When you are stressed out, your breathing pattern can be affected, making you more prone to snoring.
Avoid drinking alcohol if you snore. You should also refrain from using sleeping pills, tranquilizers and antihistamines before going to sleep. The reason for this is because these items relax your muscles, and then in turn this limits your air passageway and increases your snoring.
Use an simple tongue exercise to alleviate snoring. Run your tongue across the back side of your upper teeth. Slide your tongue back along your top teeth, and then bring it forward again. Continue this exercise for about three minutes. Exercising your tongue muscles keeps your airways open and cuts the chance of snoring.
The importance of losing weight if you snore cannot be overemphasized. When you store excess fat in your neck area, it increases the pressure your airway is experiencing. Your throat will collapse overnight, causing you to snore and choke. Just the loss of a few pounds will make a big difference in the amount of snoring you experience.
Would you believe that singing out loud can help you reduce snoring? One doctor has suggested that singing can help reduce snoring, because singing builds muscle in the throat and soft palate. Greater muscle tone can then help keep passageways open during sleep, helping you rest easier.
Eating a smaller dinner can help to reduce snoring. Going to bed with a full stomach will likely exacerbate your snoring. This will apply pressure to your diaphragm and pushing it up, causing it to reduce the capacity of your throat to pass air. A primary cause of snoring is a partially closed airway and the reduced airflow that results.
Eating smaller portions in the evening before bed, may help relieve snoring. When you consume a big meal, your stomach gets filled up. Your full stomach will push your diaphragm up, which can block your throat. Having a narrow throat along with reduced airflow are common causes of snoring.
Don’t engage in vigorous exercise right before bed. Physical activity right before sleeping can result in shortness of breath. This can constrict your airways, which will lead to excess snoring during the course of the night.
Dairy Products
The home remedy “tennis ball cure” is something many supposedly former snorers swear by. This interesting cure involves placing a tennis ball inside a sock and proceeding to pin it on your back at night. This reminds you to not sleep on your back. Once you are accustomed to resting on your side, the tennis ball can be removed.
Even though you may not be lactose intolerant, dairy products happen to be a very common cause for snoring. Dairy products encourage your body to produce more phlegm which can obstruct nasal and throat air passages. Instead of drinking warm milk before bedtime, opt for hot, decaffeinated, herbal tea.
If you want to minimize snoring, make sure you get adequate sleep. Following a consistent sleeping schedule is also necessary. You have to set a time for going to sleep every night and set a time for waking up everyday.
A tennis ball could be the cure for your snoring! Attach the ball in the center of your back on the shirt you wear to bed. If you turn onto your back during the night, you will immediately adjust to your side when the ball presses on your back. If you sleep on your side, you will notice a significant reduction in your snoring.
Your problem with snoring might be alleviated by essential oils. There are a few essential oils, especially eucalyptus and peppermint, that are very useful for unblocking nasal passages. They facilitate breathing, which in turn facilitates snore-free sleep. Try one whenever you have a stuffy nose.
The unusual “tennis ball cure” has some loyal fans. The tennis ball cure is a unique method which involves attaching a tennis ball to the back of your pajamas. This will prevent you from sleeping on your back; if you try, you’ll soon roll over to get more comfortable. Once you are comfortable with sleeping off of your back, you can stop using the tennis ball.
A variety of exercises exist that can reduce or eliminate snoring. To tone the muscles in your throat and promote proper breathing, try doing exercises for your throat for a half an hour each day. Exercises include vowel repetition and tongue curling. These can strengthen the throat muscles and upper respiratory system.
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Visiting the dentist could be in order if you want to reduce your snoring. The dentist can take a mold of the shape of your mouth and create a custom mouth guard. This is a mouth-guard you wear at night. It is designed to pull the lower jaw forward, keeping your throat’s tissues from collapsing while you sleep, which is what makes you snore.
Nasal Dilators
Nasal strips can provide great relief to people who snore. Nasal strips adhere to your nose and keep your airways open further. The snoring is significantly reduced because the air can pass more easily through the wider passage. If you suffer from sleep apnea, don’t use nasal strips.
Internal nasal dilators should be considered. People who snore seldom do it through the nose, but some some people, this is a problem. Nasal dilators are designed and manufactured for nasal passage insertion, so they can maintain open space. This method is effective in relieving nasal-based snoring.
Treating your allergies can treat your snoring as well. Allergy sufferers probably suffer from clogged nostrils and respiratory problems as well. This will mean that you have to breathe through your mouth, causing snoring. Humidifiers can reduce the symptoms, as can the use of antihistamines.
Discuss with your doctor whether a customized mandibular advancement appliance could help you. This apparatus goes inside you mouth and fits up against you upper and lower teeth. Just like the name says, these will slide your jaw forward, which can reduce snoring.
Do not drink alcohol and limit what you eat a few hours before bed if you do not want to snore. Heavy meals and too much alcohol both relax your throat muscles. This can make you snore, despite not doing so regularly.
As was mentioned earlier in this article, snoring can be a very frustrating and annoying condition for many people. Many aren’t unaware of the strategies out there to reduce the impact and effects of their snoring. You may find yourself able to overcome most of the difficulties snoring presents by making use of the suggestions you’ve just read.
One great snoring reduction tip that either you or someone you know can use is to stack up multiple pillows. When you use several pillows, it elevates your head and opens up the airways, which will help you to breath better. This is one quick, effective solution to snoring problems.
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