Snoring can be quite annoying, both for the person who snores, and for the person with whom they sleep. There are many available strategies to help snorers cope with snoring, and in many cases, eliminate it completely. This article provides several useful tips to assist you in dealing with snoring.
One simple way to reduce snoring is to watch your sleeping position. Snoring often happens when people are sleeping on their backs. Since gravity pulls your head down it can cause your throat to close a little. Sleeping on your side reduces stress on your neck and decreases your likelihood of snoring.
To prevent snoring, alter your sleep position. Lying on the back causes most people to snore because the head is forced downwards by gravity, and the throat closes up slightly. Make sleep easier by rolling over to your side. This will also reduce the stress in the neck, and snoring won’t be as likely to occur.
If you smoke, it may be wise to quit smoking to help you stop snoring. Smoking irritates your throat and causes it to swell, leading to blockage and snoring. One of the main causes of snoring is an inflamed throat.
If you want to stop snoring, try to determine what is making you snore. Medical conditions can contribute to the development and progression of snoring, and will not improve untreated. Some problems can even become worse if left untreated.
Making goofy “fish faces” may help reduce snoring. Making these faces is a real help, as silly as it sounds, because they exercise and strengthen important muscles in your face and throat. While you have your mouth closed, suck in the cheeks. Try moving your lips like a fish. Do this at least twice a day.
Throat Muscles
You want to ensure that your nasal passages remain open if you want snoring to stop. If your nose is clogged or swollen, you are more likely to snore. There are many items you can use to keep your nasal passages clear if you get a cold, such as vapor rubs, humidifiers or steam showers. Nasal strips are also a great option, especially if you’re chronically congested.
As foolish as it may appear to be, singing might be the remedy for your snoring. The reason is because you exercise your throat muscles when you sing, making them much stronger over time. By building strength in your throat muscles, you can alleviate snoring. Also, some musical instruments, like the trumpet or saxophone, can strengthen your throat muscles.
Pregnant women must make a doctor’s appointment, immediately, if they start snoring. Expectant mothers will often snore, but if you begin to have sleep apnea, you may be restricting the oxygen your baby receives through the night. See your doctor as soon as you can to rule out this life-threatening problem.
Taking sleeping pills can cause you to snore, but not taking them can reduce your snoring. Sleeping pills work because they relax your muscles. The muscles responsible for keeping your nose open will not do their job and your pathways will get narrower. This often results in snoring.
You should refrain from using illegal drugs. Illegal drugs can contribute significantly to your snoring issues. Many illegal drugs are depressants which relax your muscles including those in the neck. In addition, drugs that are found on the street, such as pain killers, can have a similar effect. While awake, the sense of being relaxed may be appealing, but once you drift off, you will surely snore.
One way to eliminate snoring is to make “fish faces”. While it sounds funny, making these faces helps make the muscles of the face and throat stronger. Just keep your mouth closed and suck your cheeks in. Move your lips to form the typical “face” associated with fish. You should perform this type of movement a few times per day.
Consult your physician to discuss whether or not your medications may be causing you to snore. There are prescription medications that cause snoring. Muscle relaxers, sleeping pills, pain killers and antihistamines relax muscles and restrict the airway. This will contribute to your snoring at night.
Illicit Drugs
Engage in high quality exercise to help reduce snoring. Over time, physical exercise works to regulate your breathing; as a result, you become less likely to snore. Exercise reduces your stress, as well as helps your lungs stay healthy. If you are stressed out, it can change how you breathe, as well. This can increase your risk of snoring.
Do not take illicit drugs. They can cause you to snore, let alone the other health hazards they create. Marijuana and similar drugs relax you. Obviously, street drugs like pain killers, have this effect as well. Although the relaxing effects of legitimate and illicit drugs can make it easier for you to fall asleep, your sleep is more likely to be troubled by snoring.
A firm pillow may help end your snoring. Softer pillows can cause the muscles in your throat to relax and restrict your airways. Since air has a tougher time getting through your air passages, you will start snoring. If you have a firmer pillow, it will help hold the airways open.
Elevate your head while you sleep, to reduce snoring. A thick, firm pillow offers extra support for your head and neck. Using multiple pillows may also work. By elevating your head, you will keep your airways open, which helps to cut down on snoring.
Stop smoking, and you might stop snoring as well. If you are unable to stop smoking, cut down and do not smoke near bedtime. Smoking causes your throat to swell, leading to a restricted airway. Narrow airways encourage snoring; if you can quit smoking, your throat will not swell as often and snoring should be less of a problem for you.
Prescription medications may be causing your snoring, speak with your doctor about it. Some prescription medicines tend to cause snoring. Antihistamines, muscle relaxers, sleeping pills and pain killers can easily relax your throat muscles, and cause snoring. Partially obstructed airways cause snoring.
If snoring is bothering you, discuss over-the-counter snoring remedies with your pharmacist. Prescription medications also exist, but they are usually more expensive than over-the-counter treatments. These medications work by counteracting swelling, and other causes of restricted airways.
To reduce your snoring problem, try sliding your tongue against the back of your front teeth. Move your tongue back and slide it up to the back of your teeth, without stopping, for approximately three minutes. Believe it or not, this will actually strengthen your muscles and open the airways that are crucial for reducing snoring.
Check your current medications for any side effects that involve snoring. There are some medications that are drying to the nasal membranes, causing them to swell and restricting airflow. Other medications can cause sedative effects which make throat muscles relax and minimize air when asleep.
If snoring is a problem for you, rule out your medications as a possible cause. As a side effect, certain medications dry out the sinuses and nasal membranes, shrinking the airways and reducing airflow. Some medicines have the opposite effect, loosening your throat muscles and causing them to collapse inward.
Be careful about exercising too much right before bed. Physical exertion can shorten your breath when you sleep. This can lead to airways which are constricted, and then comes the snoring.
Allergies might be causing you to snore: get checked for allergies and treat them. Allergies that go untreated can make nasal passages swell and cause you to breathe solely through your mouth. This leads to snoring very frequently. If you have mild allergies, get a non-prescription medication or go to your doctor if you have a severe allergy
Use a humidifier in your room each night. Humidifiers increase the amount of moisture in the air. This will cause your nasal lining to moisten, reduce in size and allow your airway to reopen. This can help to reduce snoring.
Dairy Products
An adjustable bed is a tool which can help reduce snoring. Adjustable beds allow you to change the angle of your upper body relative to that of your legs. This, in turn, opens your airways, which will help reduce or eliminate snoring.
Dairy products may be the culprit if you find out that you snore. 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 can cause mucus to build in the throat of some individuals. This, in turn, leads to snoring. You can probably still enjoy dairy products, so long as you consume them early in the day.
There are many tried and true methods that help to solve snoring. Attaching an object to your back will help you to roll to your side each time you end up on your back.
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Keeping your mouth open during sleep contributes to snoring, because the noise of snoring stems from air passing down the throat through the mouth. Air never goes through the throat if you breathe through your nose. There are several devices that can be used to keep the mouth shut while sleeping; they include chin straps and mouth sealants. Your pharmacy will likely carry these devices.
Ask your physician about whether or not having one of the mandibular advancement appliances fitted to you would be appropriate. They are placed in the mouth, fitting snugly up to the top and bottom teeth. It positions your jaw a little bit forward from it’s normal position, helping to alleviate snoring.
When aiming to prevent snoring, you should stay away from consuming alcohol and sleeping pills because these can relax the muscles in your throat and depress your nervous system. Both these things cause snoring. You may eventually have to cope with sleep apnea, which is directly related to cardiovascular disease. So make an effort to avoid these items.
As noted earlier, and as you probably already know first hand, snoring is a difficult situation to get control over, and is the cause of much stress and frustration. Nonetheless, the multiple methods of dealing with snoring are, for the most part, unknown to most sufferers. 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.
To prevent snoring in your sleep, you should avoid dairy foods before you go to sleep. Eating dairy products can produce mucus, which in turn, causes you to snore. The mucus created blocks your breathing passages, and this is what is at the root of snoring more than normal.
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