Snoring is an annoyance not only for the person afflicted, but also for anyone within earshot. There are strategies for people to deal with snoring so that it doesn’t affect their lives negatively. Read on for some techniques to try to reduce snoring.
Smoking can increase snoring because it can increase inflammation of the throat and airways. Smoking causes tissue irritation that may cause swelling in the throat. Throat inflammation leads to snoring, and snoring, in turn, leads to a sore throat.
To help combat snoring, many people benefiting from sleeping propped up on two or three pillows, almost sleeping in a sitting position. This sleep position discourages mucus and other potential airway obstructions from congesting the sinuses, instead letting them drain away naturally. You should not snore at all in this position.
Many people report reduced snoring when they sleep with more than one pillow. This props them up so that they are sitting up more than lying down. This will stop your nose from congesting and instead allow drainage to flow down your throat. This technique will help to prevent you from snoring.
Keep your BMI at it’s optimum level to reduce snoring. Although excess weight does not directly correlate with snoring, excess neck fat does put more pressure on airways, which could result in snoring. If you have recently gained a few pounds and your snoring has worsened, lose the weight and you may reduce your snoring.
If you are currently pregnant and your partner notices you are snoring, contact your physician immediately. Snoring during pregnancy may simply be cause by excess pressure, but you should make sure that it is not limiting the oxygen supply to your baby. Visit your doctor immediately in order to determine if this is the case.
Sleeping Pills
Make sure to keep well-hydrated in order to prevent snoring. Dehydration causes your nasal secretions to become thicker and to clog your pathways which makes you snore. You can decrease your chances of snoring by drinking a minimum of 10 glasses of water per day. If you find it difficult to drink that much water, you can substitute any beverage that doesn’t contain caffeine.
Ironically, by taking sleeping pills, you could end up snoring. Therefore, if you do not take them, you will greatly reduce the risk of snoring. Sleeping pills cause all your muscles to relax, including muscles in your nose and throat. The ones that keep your nasal passages open will sag, making the passages narrower. This causes you to snore.
Illegal drugs should never be used, under any circumstances. Many drugs, legal and otherwise, increase the likelihood of snoring. A drug such as marijuana works in much the same ways as drugs that were created for relaxation purposes. Any type of pain killer can have the same result. Total relaxation feels good while you are awake, but can cause snoring once you are asleep.
Visit your obstetrician, if you snore while pregnant. While many pregnant women will begin to snore at some point due to the excess pressure, you need to be sure that your snoring issue does not deprive your baby of oxygen. Ask your doctor for advice on how to prevent problems that snoring can cause your baby.
Prescription medications may be causing your snoring, speak with your doctor about it. Some prescription medications can make you snore. Sleeping pills, muscle relaxers, pain killers, and antihistamines can all make the muscles in your neck too relaxed, leading to airway restriction. Restricted airways contribute to snoring.
Don’t use illegal drugs. They are known to contribute to difficulties sleeping including snoring. Marijuana and other similar drugs are designed to create a feeling of relaxation. Obviously, street drugs like pain killers, have this effect as well. Feeling relaxed may be great while awake, but when sleeping, it can cause you to snore.
A firmer pillow may also help reduce snoring. Softer pillows cause the muscles in your throat to relax, making the air passages too narrow. You may begin to snore because air cannot pass through the passages freely. A firm pillow can help to open your airways.
If your sinuses are congested as a result of allergies or illness, you are at a high risk for snoring. Congestion constricts your nasal passage and airway, leading to air blockage and snoring. There are many types of medicines that you can take to de-congest your body for a peaceful sleep.
Sleep on your side to help prevent snoring. Laying on your back can increase your chance of snoring. On the other hand, sleeping on your stomach causes neck stress. Sleeping on the side is the best position if you tend to snore.
Do your best to sleep on your side if you experience snoring while you sleep. Sleeping on your back makes it much more likely that you’ll snore. However, you will hurt your neck if you lay on your stomach while sleeping. For these reasons, being bilateral is the optimal position for sleeping.
Singing can help you stop snoring. One doctor has suggested that singing can help reduce snoring, because singing builds muscle in the throat and soft palate. These stronger muscles will keep your airway open, stopping your snoring and allowing you a good night’s sleep.
Eating less during evening meals, can help to reduce snoring. Eating a lot near bedtime will cause your stomach to be full. This can cause the diaphragm to rise and put pressure near the throat. This can cause breathing problems that contribute to snoring. Constricted air flow and a throat that is narrow are among the primary reasons for snoring.
If you suffer from snoring and are overweight, you should use consider losing some weight. Having extra weight around your neck can put an increased amount of pressure on the airways. The narrowing of your airways can cause snoring. By losing only a few pound, you can significantly decrease your snoring.
Limit the duration of exercise you get during the hour before going to bed. If you exercise shortly before bed, you may find that you are a little short of breath once you try to go to sleep. The lack of breathing will constrict the airways to the mouth and nose, thus resulting in snoring throughout the night.
Try staying away from moderate exercise within a hour of your bedtime. Keep the body from becoming too physically exerted because this can leave you with a shortness of breath. Constriction of the airways may lead to an increase in snoring while you sleep.
When snoring has become routine for you, then take a look at the things you are eating prior to sleeping. Things such as muscle relaxants and alcohol can cause the throat muscles to relax. When these muscles go slack, your breathing passage gets obstructed, restricting your airflow and very often encouraging more snoring. Have plenty of water to stay as hydrated as possible before you sleep.
Even if you never noticed you were lactose intolerant, dairy products can cause snoring. The reason is that dairy products contributes to the build-up of phlegm, which results in the obstruction of your airway in your throat and in your nose. Instead of drinking warm milk, try a glass of tea to lessen your snoring.
If you’re looking for a snoring solution, an adjustable bed may be just what you need. These beds offer you the option of positioning your upper body at several different angles. This makes your body weight less likely to constrict your airways, which can prevent or mitigate snoring.
Consider eating about a spoonful of honey prior to bedtime. No one really knows why it mitigates snoring, but the anecdotal evidence that it does work is strong. Since honey is an effective ingredient in many folk remedies, it’s not surprising that it can help with snoring too.
Many people have found that when they lose weight, their snoring problems stop. Extra pounds weigh down your entire body, including your neck. The extra weight around your neck crushes your air canals and restricts airflow, causing vibrations to occur as you breath in and out, which results in snoring.
Simply changing your sleeping position could eliminate your snoring. Many times, snoring happens when a person sleeps on their back. In this position, your throat tissue and muscles are too relaxed. Positioning yourself to sleep on your side stops this from occurring, and allows you to get a peaceful night’s sleep.
Dairy Products
One thing that might help you snore less is an adjustable bed. By allowing for better vertical orientation, an adjustable bed make a difference. This, in turn, opens your airways, which will help reduce or eliminate snoring.
If someone close to you is complaining about your snoring, try eliminating dairy products, as they may be the cause. To see if dairy products are to blame for your snoring, eliminate all dairy products from your diet for one week. If your snoring improves or goes away, you will know dairy is to blame. Dairy often produces mucus build up around the throat of many people. As a result, frequently they snore during sleep. Continue to enjoy your dairy, just do so earlier in the day.
Another factor in snoring relief, is losing weight. Extra weight gathers all over the body, which includes your neck. The extra weight can press down on your airway and partially close it off, which makes it vibrate and produce the snoring sound.
As mentioned earlier, snoring can be annoying and frustrating for many. Unfortunately, many of these same people don’t realize that there are various treatment methods available to alleviate, or eliminate, their snoring and its negative effects. If you apply the advice presented in this article, however, you and your loved ones can look forward to a future that is free from snoring.
Just getting enough sleep every night can make you snore less. Keeping a consistent sleep schedule is just as important as how much you sleep. Go to bed and wake up at the same time every day, including weekends.
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