Home Sleep Don’t Let Snoring Keep You Up At Night

Don’t Let Snoring Keep You Up At Night

Do you snore? Then this article is for you! It will give you plenty of information on how to reduce your snoring, and get a restful night’s sleep.

To keep yourself from snoring, try changing your sleeping position. Lying on the back causes most people to snore because the head is forced downwards by gravity, and the throat closes up slightly. Sleep on your side and it will make it easier for you to sleep, put less stress on your neck, and can reduce your snoring.

If you smoke cigarettes, there is a good chance that you also snore. Quitting one can mean quitting the other. Inflammation caused by smoking irritates the tissue in your throat, and increases the possibility that you will snore. When your throat swells you are more likely to snore.

If you smoke and you snore, quit smoking. Inflammation caused by smoking irritates the tissue in your throat, and increases the possibility that you will snore. One of the main causes of snoring is an inflamed throat.

Maintaining a healthy weight will help keep snoring at bay. Body weight may not always exacerbate snoring; however, if there is extra fat within the neck area, your airways could be constricted and this does lead to snoring. If you begin to snore more often or more severely after gaining some weight, you have one more reason to work off those excess pounds.

Keep a healthy weight to reduce your snoring. The weight of the body does not always affect snoring, but extra fat around the neck area can lead to more pressure on the airway, resulting in 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.

Sleeping Pills

To prevent snoring, keep nasal passages open. Stuffy, clogged noses, and other nasal obstructions, can contribute to 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 can also help you because they actually lift your nose open, allowing air to enter.

Ironically, if you take sleeping pills, you can end up snoring — so if you don’t take them, you reduce your risk of snoring. Sleeping pills work by helping your muscles relax. The muscles in your nasal passages will also relax, which makes the passages smaller. The result is the snoring sound as the air moves through these restricted air ways.

People who suffer from congestion because of allergies or other causes are likely to snore. Congestion constricts your nasal passage and airway, leading to air blockage and snoring. One way to get rid of it would be to take decongestant medicine before going to bed, so you are able to get a more quiet nights sleep.

One of the best ways to reduce snoring is by ensuring that your nasal passages are kept open. When a nose is clogged, it can help contribute to snoring. Use steam showers, humidifiers, neti pots or vapor rub to clear your nose. Nasal strips, which open the air passage by lifting your nose open, are also an option.

If you quit smoking, you can help to alleviate your snoring. If you decide not to quit, at least avoid smoking for a couple hours before bed. Every time you smoke a cigarette, your throat swells up, and your air passages narrow. The narrower your airway, the more you will snore; therefore, if you can quit smoking, the swelling of your throat will reduce.

Stay away from illegal drugs. These can cause you to snore. Marijuana, for example, is a drug that relaxes the body. Pain medications also have the same effect. 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.

Alcohol should be avoided to help alleviate snoring. Additionally, stay away from tranquilizers, antihistamines and sleeping pills immediately before retiring. Alcohol and sleeping pills are muscle relaxants, and therefore cause the muscles in your throat to collapse. These restrict the passage of air through your system, and cause you to snore.

Consult your doctor regarding any prescriptions you may be taking that could be making you snore. Some prescription medicines tend to cause snoring. For example, pain killers and muscle relaxants can loosen the muscles in your throat, causing it to restrict your airway. Snoring is caused by restricted airways.

When trying to avoid snoring, try falling asleep on your side each night. If you sleep on your back, that increases your chances of snoring. But don’t sleep on your stomach, because this can cause neck stress. Sleep on your side for the most benefits.

Fat in your throat can cause you to snore. Those who are overweight have excessive fatty tissue that surrounds their windpipes, which doesn’t help. Think about losing weight if you are a little on the heavy side. You can look and sleep better.

If you have a tendency to snore, your medications may be to blame. Some prescription medications can dry out your nasal membranes, which can cause them to swell up and restrict airflow. On the other hand, some medications are sedating, which can cause too much relaxation of the muscles of the throat that you can’t get enough air during sleep.

Physical activity can help reduce or even eliminate snoring. Exercising helps you develop regular breathing patterns, which should allow you to breathe easily when you sleep. Exercise will build your respiratory system and help you to relieve stress. Lots of stress can affect your breathing issues and can increase the chance that you’ll snore.

If nothing seems to help with your snoring, it may be time to purchase an adjustable bed. Adjustable beds help position your upper body in a more vertical manner. This has the effect of keeping your airways fully open, which then eliminates, or lessens, your snoring.

To keep your snoring under control, invest in a firm pillow. Soft pillows relax your throat muscles, which causes your airway to become more narrow. Less air is flowing through your nasal passages, so you snore. A firmer pillow can keep your passageways open.

If you snore and suffer from allergies, treating your allergies may eliminate your snoring. If you do not take care of your allergies, your nasal pathways will swell and prevent you from breathing properly. This will almost always cause you to snore. Try taking an OTC allergy medication for mild allergies and consult your doctor for more severe ones.

Push your tongue along the back side of your top teeth in the front to strengthen your throat muscles. Move your tongue back toward your throat, and then thrust it forward until it hits the back of your teeth. Repeat this cycle of moving your tongue forward and back for several minutes. You can improve the amount of air you take in while you sleep and make snoring less likely with this exercise, because it tones the muscles that keep your airways open.

Familiarize yourself with web design programs and graphic editing software, such as Photoshop. If you are not familiar with these software programs, there are various resources that you can utilize to learn more about them. Take the time and discover the advantages for incorporating them into your web design process.

Turn over to sleep on one side at night to cut down on snoring. Sleeping on your back will help you sleep without snoring. However, if you roll over onto your stomach, your neck will experience stress. For these reasons, being bilateral is the optimal position for sleeping.

Avoid alcohol and sleeping pills, if you are trying to prevent snoring. Both of these substances relax your nervous system and throat muscles – causing you to snore. In addition, they can cause sleep apnea, and that can cause cardiovascular disease. Therefore, you should definitely stay away from these certain things.

The ingestion of dairy products have been shown to cause snoring. The reason for this is that when you consume dairy foodstuffs, phlegm is produced. This can block your airway not only in the throat, but also in the nose. If you usually have warm milk at bedtime, try hot mint or cinnamon tea, instead! That will help you relax and open your airways!

Consider purchasing one of the many products and medications commercially available to treat snoring. You’ll find pills, sprays and nasal strips which all claim great results. Regardless of what avenue your choose, always consult a medical professional to pinpoint what will work for you specifically.

The effectiveness of the simple “tennis ball cure” is substantiated by many people. You can either sew a pocket on the back of your shirt and place the ball into that or put it into a sock and pin it to the back of your shirt. What happens is that you feel the ball when you are on your back, and therefore you stop sleeping on your back, cutting down on your snoring. Over time, it will become natural for you to sleep on your side or stomach; at that point, you can ditch the tennis ball.

The problem of snoring is something that can be troubling to you, but also to those who sleep in the immediate vicinity. If you want to get improve your air intake, get nasal strips. Although these strips are not completely attractive and you might feel silly wearing them they will help reduce or eliminate snoring, and therefore improve your relationship with the people you share a room with.

With all that you learned from this article, you’re hopefully feeling a bit more confident about getting some sleep and not annoying anyone. Use the tips that you learned, and remember to stay committed in your quest to stop snoring.

To prevent snoring, allergy sufferers should avoid taking antihistamines before bed. They can make you drowsy and relax your airways, increasing the chances of snoring at night. If you have to use one of these products, do not take it right before bed.

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About The Author

Written by
Kathy Berry

Kathy Berry is professional surveillance camera experts, understand more than 1,000 surveillance cameras, and have a wealth of surveillance camera related knowledge

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