Snoring can be disconcerting especially when sharing a room with somebody else, while also causing others to get a good night sleep. Above all, snoring may also indicate a more dangerous underlying health condition. If you are looking for reasons as to why you snore, and how to eliminate snoring for good, then you have come to the right place.
To prevent snoring, alter your sleep position. People snore more often when they sleep face-up, as gravity forces the head downward, which will cause their throat to constrict. Roll onto your side to make sleeping easier and less stressful on your neck, and you will be less likely to snore.
Keep a healthy weight to reduce your snoring. Excessive body fat, especially in the neck area, places stress on the airways that can cause them to narrow, which commonly causes snoring. If the severity of your snoring increases whenever you gain weight, losing the extra pounds and maintaining your weight should help to eliminate your snoring.
To stop snoring, you must discover the reason you are snoring to begin with. You may have a medical condition that leads to snoring, for instance, and allowing it to go untreated means the snoring will continue. In fact, ignoring potential medical issues can cause snoring to get worse.
Nasal Passages
Keep your BMI at it’s optimum level to reduce snoring. While snoring is not always related to weight, excess fat around the neck might put pressure on your airway, and that will encourage snoring. If your snoring got worse when you packed on the pounds, you know what you have to do now.
Opening up your nasal passages can help to stop your snoring. If your nose is clogged or swollen, you are more likely to snore. Use vapor rubs, humidifiers, neti pots, or steam showers to clear nasal passages when you’ve got a cold. Nasal strips are a good option, as they open up the nasal passages, increasing the amount of air you breathe through your nose.
Keep your body hydrated to reduce the likelihood of snoring. If you’re dehydrated, your nasal passage secretions are thicker and stickier, which can clog the airways and cause snoring. 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.
Good hydration can diminish snoring. Dehydration causes thicker, more problematic mucosal secretions, which then compromise the airways and makes you more prone to snoring. Drink at least 1 ounce of water for every 2 pounds of your body weight, to ensure you stave off dehydration and avoid snoring.
Do not take illicit drugs. The use of illegal drugs can make your snoring worse. 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. You may find this relaxation enjoyable, but once asleep, your snoring will begin.
Illegal Drugs
Nasal strips can help limit snoring. These strips are similar to a Band Aid. They do a lot more than a Band-Aid ever could! Nasal strips are made to keep nasal passages open and functioning normally. You will be able to breathe more easily, and, in turn, stop snoring.
Avoid the use of illegal drugs. The use of illegal drugs can make your snoring worse. Drugs, such as marijuana, are similar to those drugs that relax you. Painkillers and other street drugs also do this. This relaxation that illegal drugs provide might feel good before you go to sleep, but once you get to sleep, that same effect will cause you to snore.
You can cut back on the amount of snoring you do by giving up smoking. If kicking the habit altogether isn’t feasible, at least avoid smoking in the last few hours you are awake each day. Smoking causes your throat to swell, narrowing your air passageways. When narrowed passages exist, so does snoring. Consider quitting as an alternative to an inflamed throat at night.
You should try elevating your head when you sleep. Lay your head on a large, thick pillow. Using two or more pillows is also a possibility. By holding your head up at an angle, the air flow will open up, which will keep you from snoring as much.
If snoring has become a major problem for you, do not consume alcoholic beverages. On top of this, you should stay away from antihistamines, sleeping pills and any type of tranquilizer right before you go to bed. Because these substances relax the muscles and tissues of the air passages, your breathing can be impaired and you may begin to snore.
Speak to the doctor about any prescription medications that may cause your snoring. Some of them might be the cause of your snoring problem. Medications that are intended to relax the muscles, such as sleeping pills, pain killers, antihistamines and muscle relaxants, loosen the throat muscles constricting the airway. This will lead to snoring.
If you lose weight, your snoring will naturally be reduced. Excess neck fat puts pressure on the airways. This may cause you to have a slight collapse of your airways during the night. Just a couple pounds can make a big difference in your breathing and cut way back on snoring.
Firmer Pillow
One way to fight snoring, is to eat less food in the hours before going to bed. A big meal eaten near bedtime causes the stomach to fill up. This can cause the diaphragm to rise and put pressure near the throat. This can cause breathing problems that contribute to snoring. Snoring is often caused by reduced airflow through a narrow throat.
Resting your head on a firmer pillow can help to cut down on snoring. A soft pillow allows your head to fall into a position which causes your throat to collapse. Because air is having a harder time getting through, you’ll start snoring. If you have a firmer pillow, it will help hold the airways open.
One of the best ways to help with snoring, is to change your sleeping position. Most often, snoring is caused by sleeping on your back. This happens because the tissue and muscles in the throat begin to relax and fall backward. Sleep on your side to prevent this, and have a peaceful night’s sleep.
You can talk to a pharmacist about any over-the-counter products that may stop snoring. Prescription treatments exist, too, but over-the-counter options are a good starting place, because they are less expensive. Anti-snoring medications attempt to minimize swelling that can constrict the airway, and thus cause snoring.
Try the tennis ball remedy to alleviate snoring. Fasten the ball onto the back of clothing before you are about to go to sleep. As you’re sleeping, you end up turning on your side as you feel the ball placed on your back. If you sleep on your side, it helps to greatly minimize snoring.
Put a humidifier in your bedroom and use it every night. Humidifiers generate a continual flow of warm moist vapor. Breathing in moisture helps the nasal passages and airway to be moisturized. This could reduce snoring.
Many people have found good luck with using a tennis ball to help stop snoring. Attach a tennis ball to the back of your shirt by sewing on a pocket or putting the ball into a sock and then sewing that on. It works by reminding you to only sleep on your side at night. Once you are accustomed to staying off your back at night, take the tennis ball off.
If snoring is a problem for you, pay attention to what you consume just before bedtime. Many foods and beverages contain mild sedatives, which can cause the muscles located in your throat to relax too much. They may then collapse inward, blocking the air passageway and causing snoring. If you have to drink something before bedtime, make it water.
When snoring is a problem, you need to think about the possibility that allergies are responsible, and seek treatment. Breathing through your mouth is a common effect of allergy attacks that congest your nasal passages and restrict your airways. Snoring is almost certainly going to be the result. If you have mild allergies, get a non-prescription medication or go to your doctor if you have a severe allergy
You will probably not be as likely to snore if you avoid sleeping on your back. If it is troubling you that you cannot figure out a way to not fall asleep on your back, consider fastening a big object on the back of what you are wearing to sleep. Rolling onto your back will cause discomfort, and you will change your position.
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Nasal Dilators
An appliance for mandibular advancement should be considered. This device fits in the mouth up against the upper and lower teeth. These appliances alter the position that your jaw rests in, bringing it forward and thereby lessening snoring.
Consider using internal nasal dilators to help you snore less. For most people, snoring through the nose is not common, but it does still happen. Nasal dilators are placed inside your nostrils to help them remain fully open. When the nasal passages are open, breathing is normal and the snoring is eliminated.
If the idea of another night of sleep lost to snoring is too much to bear, try this old folk remedy. Attach a tennis ball on your pajama top, in the back. This will stop you from sleeping on your back, which increases snoring by restricting the air passages.
You should have a much better understanding of how you can treat snoring from today on. This article can help you determine what may be causing you to snore, but if you feel that your snoring may be a sign that is covering for something more serious, consult your medical professional.
You might find that your solution to snoring lies with your dentist. It may be possible to make a mouth guard from a mold taken of your teeth and mouth. This mouth-guard, worn only at night, will pull your lower jaw forward just enough to keep the tissues of the throat from collapsing during sleep, causing you to snore.
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