Snoring is not just annoying, it can be the sign of a serious health problem. Your body may be trying to alert you to something that is not working right. A person may be able to use the following advice to diagnose the causes of a snoring problem and take effective action to resolve it.
Smoking can be a factor in your snoring levels. Quitting can ease this. Smoking causes the tissues located in back of the throat to become swollen and irritated. If you have a swollen throat, this may be a factor of your snoring.
Seriously think about quitting smoking if you snore and are a smoker. Smoking irritates the tissues of your throat, which leads to swelling. Having a swollen throat can easily create a snoring situation.
You can eliminate snoring by making funny faces–specifically faces that resemble a fish breathing while he swims. While it sounds odd, positioning your face like this can improve the muscle tone in your face and throat. To do the exercises, keep your mouth closed while sucking in your cheeks. Move your lips as if you were a fish. Do this at least twice a day.
Some people find sleeping with pillows stacked under their back to be helpful in reducing snoring. This puts you in a nearly sitting position. Nasal drainage will not obstruct your nose or throat and go down to your lungs right away. This will prevent most snoring.
In order to keep yourself from snoring, stay hydrated. Dehydration causes thicker, more problematic mucosal secretions, which then compromise the airways and makes you more prone to snoring. If you drink at least ten glasses of water — any beverage without caffeine will work — you will be less likely to snore.
You can reduce snoring by making funny “fish faces”. Making these faces is a real help, as silly as it sounds, because they exercise and strengthen important muscles in your face and throat. Close your mouth and suck your cheeks in. Pucker up like a fish! To be effective, this exercise should be repeated several times each day.
Congestion from allergies or other conditions which plug up your nose will cause snoring. Your nasal passages and your airway will become congested if you have allergies. This congestion can easily lead to heavy snoring. A solution is to take a decongestant before you go to bed in order to get some restful sleep at night.
Do not hesitate to make a doctor’s appointment during your pregnancy, if you begin to snore, or your snoring is above normal. Although many expectant mothers do snore during pregnancy because of the extra pressure on their bodies, it is important to make sure that your baby still has enough oxygen while you are snoring. Schedule a visit with your physician to make sure this problem does not apply to you and your baby.
Perhaps medications you are taking are responsible for your snoring. Some medications cause the nasal membranes to dry out, which causes swelling that constricts 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.
Drink lots of water to help stop snoring. When dehydrated, your airways will become parched, making it more difficult for air to flow through. Try to consume about 10 cups of water every single day, in order to reduce the chance of you snoring.
If you eat less at night, you will not snore as much. Large meals eaten before bed will fill your stomach. A full stomach will push the diaphragm upwards, towards the throat area. This pressure can constrict your airways and increase the possibility of snoring. Snoring is often caused by reduced airflow through a narrow throat.
Many prescription medicines can cause snoring, discuss if this is happening to you with your doctor. Many medications can cause you to snore. For example, pain killers and muscle relaxants can loosen the muscles in your throat, causing it to restrict your airway. A restricted airway will also contribute to excess snoring.
An adjustable bed can offer some relief from your snoring. These beds allow you to prop the head of the bed, inclining your body to a position you find comfortable. This keeps your airways from crunching up under your weight and this, in turn, can be a tremendous help in reducing your snoring.
Nasal Strips
Allergies might be causing you to snore: get checked for allergies and treat them. Allergies cause nasal swelling, preventing sufferers from breathing through their nose. Snoring is almost certainly going to be the result. Try allergy medications that you get over the counter and see if they work for you. If not, you’re doctor may need to prescribe you something.
Nasal strips may help reduce snoring. The strips are reminiscent a Band-Aid. They aren’t the same as a Band-Aid though. By design, nasal strips help open up your nasal passages while you wear them. You’ll be able to breathe easily through your nose and avoid snoring through your mouth.
Losing some weight can help you get rid of your snoring. The excess weight shows in every area of the body, and that includes the area around the neck. This excess fat in the neck area will put pressure on the airway or may even cause an obstruction, which leads to vibrations resulting in snoring.
Sleep on your side, rather than your stomach or back when working on snoring problems. Sleeping on your back makes it more likely that you will snore. Then again, sleeping on the stomach can strain the neck. This explains why sleeping facing to the side is the optimal way to sleep.
There are anti-snoring exercises that can reduce the intensity of your snoring. You can improve the strength of your throat muscles by doing exercises daily for approximately 20 minutes. This will help prevent collapsing throat muscles. Performing the exercise involves making vowel sounds and doing tongue curls, both of which increase the strength of the upper respiratory system, as well as the muscles that contribute to snoring.
Losing a few pounds can help to reduce snoring. When you store excess fat in your neck area, it increases the pressure your airway is experiencing. This can cause a slight collapse of your airways during the middle of your sleep. You can notice quite a difference in your snoring if you even lose a few pounds.
If you are bothered by snoring, you might find the solution through a visit to your dentist. Your dentist can mold a mouth guard for you to use while you sleep. By keeping your jaw from falling backwards, such a mouth-guard will prevent your throat muscles from going slack and make snoring less likely while you sleep.
Don’t engage in vigorous exercise right before bed. The shortness of breath that can be associated with exercise is not helpful when going to sleep. This can constrict airways, and cause additional snoring.
Sleeping while your mouth is wide open can cause snoring since the sounds created are coming from your breathing and your throat. However, if you breathe through your nose, air can travel through your body without going down your throat. Two popular and effective methods to control mouth breathing are chin straps and sealants for the mouth. Both keep the mouth closed while you’re asleep. A quick inquiry with a pharmacist or drug store clerk can help you locate such aids.
To curb snoring, examine the things you normally consume before bedtime. Many different substances can relax your throat muscles. This causes them to collapse inward, thereby obstructing your air passageway, which ultimately results in snoring. Water is always the safest bet if you need to have something to drink before bed.
Alcohol and sleeping pills cause your nervous system and throat muscles to relax and make you snore. You may eventually have to cope with sleep apnea, which is directly related to cardiovascular disease. So, stay away from these two things.
Interestingly, it is possible to eliminate snoring using a tennis ball. Pin the ball behind the clothes you wear at night before going 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. Sleeping facing sideways is a useful technique for reducing snoring.
Many over-the-counter options exist to treat snoring problems and some have found relief. These include pills, sprays, and nasal sprays, many of which actually work. Regardless of the treatment you decide to use, always check with your doctor first to see what they can recommend for your particular situation.
It’s time for your tongue to start getting a regular workout. It may sound like a funny idea, but if you keep sticking your tongue in and out of your mouth, it will get plenty of exercise. Hold your tongue straight while it is stuck out of your mouth, and point the tip up, down, left and right. During your workout routine, be certain to touch on all four compass points. The muscles in your tongue will become toned and you will be less likely to snore.
Treat your allergies to help eliminate snoring. Allergies will clog your sinuses and cause your nostrils to have reduced air intake. Those suffering from allergies often tend to breath with the mouth rather than through the nose, which can lead to snoring. Take antihistamines and use a humidifier to keep allergies under control.
Some people find that an adjustable bed is helpful in reducing their snoring. Adjustable beds help position your upper body in a more vertical manner. This will keep your airways unrestricted, and will drastically help reduce snoring.
A hot or dry bedroom can cause you to snore. By having a hot and dry room, it will cause your nasal cavities to be dry, which will increase clogging and make your snoring that much more noticeable. Open your window or buy a humidifier to moisten the air and your nasal passages.
Essential Oils
If you suffer from nighttime snoring, you may be familiar with a surgery that reduces or removes the uvula. The uvula is a tissue flap that hangs at the back of your throat. While having this removed can stop snoring and cure sleep apnea, you will be at a higher risk for choking.
If you have trouble with snoring, essential oils may offer some relief. Certain essential oils, like eucalyptus and peppermint, are great in clearing congested nasal passages. They ease your breathing, which means you are less likely to snore. Next time when you feel congested, try these essential oils
People with allergies who snore, need to take their antihistamines away from bedtime. The sleepiness that antihistamines cause may relax airways, and cause you to snore during the night. If you have to take one, you should wait a good amount of time before you go to bed.
If you snore when you are asleep, consider blowing your nose, then spraying saline spray up it before you get into bed. Doing this ensures that your airway is clear and moist as you go to sleep. If your nasal passages are clear, you’ll be more probable to breathe via your nose, rather than your mouth.
Sometimes, snoring can result from consuming certain foods or drinks, or taking certain medication. Try to limit your use of alcohol and sedatives. They can relax your central nervous system, which in turn relaxes your body, and prevents your throat muscles and tissues from doing their job.
Snoring is your body’s way of letting you know something is wrong with your health. Do not ignore these signs and go to a doctor. The tips found here might be able to help you find the cause of your condition, and help you to get a better night’s sleep.
Try your hardest not to physically attack your partner if they are snoring during the night. Many times snoring can become so frustrating that you may want to lash out at the snoring sleeper; however, this will only cause anger and stress between yourself and your sleep partner. As a first step, use some earplugs to mask the sound.
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