Home Sleep Expert Advice For How To Reduce Your Snoring

Expert Advice For How To Reduce Your Snoring

Snoring is a very common condition and it bothers millions of individuals. Snoring can actually be a sign for a serious health problem. You can use this advice if you want to keep yourself or someone around you from snoring.

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. Roll onto your side to make sleeping easier and less stressful on your neck, and you will be less likely to snore.

Snoring and smoking are not a good combination, so it’s yet another good reason for you to quit. When you smoke, your throat’s back tissues may become irritated and cause your throat to swell. One of the major causes of snoring is a swollen throat.

Sleeping pills can contribute to snoring, so you might actually get a better night’s sleep if you avoid them. The main effect of sleeping pills is to relax every one of your muscles. The ones that keep your nasal passages open will sag, making the passages narrower. This restricts your air flow and causes you to snore.

If you are snoring and you are pregnant, you have to see a doctor right away. While it is very common for pregnant women to snore during their pregnancies, you should learn about how this problem can affect your baby and its oxygen levels. Try seeing your doctor so that they can rule this life-threatening issue out.

One way to prevent snoring is to ensure that your body is always hydrated. Dehydration causes your nasal secretions to become thicker and to clog your pathways which makes you snore. Try to drink at least ten cups of juice, water or any other non caffeinated and non alcoholic drinks each day as this can reduce the effects of your snoring.

If you don’t want to snore, drink plenty of water and other fluids. If you are dehydrated, your nasal passages will secrete thick mucus and this causes snoring. Try to drink at least ten glasses of water a day to stay well hydrated, and keep snoring at bay.

You need to exercise if you want to reduce the amount of snoring that takes place throughout the night. Exercise can help make your breathing more regular and will prevent snoring at night. Exercise will help improve the health of your respiratory system, as well as reduce your stress levels. Too much stress can change the way you breathe, thus increasing the probability of you snoring.

Elevating your head during sleep can help stop snoring. Use a very thick pillow to support your head. Using multiple pillows may also work. By holding your head up at an angle, the air flow will open up, which will keep you from snoring as much.

If snoring is bothering you, discuss over-the-counter snoring remedies with your pharmacist. Prescription remedies are also available, but if over-the-counter versions work, you will have less of an expense. Many of these medications will reduce swelling, and therefore help with your snoring problem.

Prescription Medications

Alcohol should be avoided to help alleviate snoring. In addition to this, you should also avoid taking sleeping pills, antihistamines and tranquilizers right before bed. These substances all work by relaxing your muscles, and in your throat this can lead to restricted air passageways and increased snoring.

Speak to the doctor about any prescription medications that may cause your snoring. Certain prescription medications can cause snoring. There are many medications currently available that may relax the muscles in your throat and restrict airways. These medications include pain medicine, muscle relaxers, sleeping pills and antihistamines. Restricted airways can cause you to snore.

Sliding your tongue behind your upper front teeth can be a good exercise to try to cut your snoring to a minimum. For about three minutes or so, slide your tongue toward the back of your mouth and then back up to your teeth again. 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.

In order to decrease snoring, be as physically active as you can. Exercising helps to keep your breathing stable, preventing snoring. Exercise reduces your stress, as well as helps your lungs stay healthy. When you are stressed out, your breathing pattern can be affected, making you more prone to snoring.

You can reduce snoring by reducing your weight. Excess fat in your throat increases the pressure on your airway. Your throat will collapse overnight, causing you to snore and choke. Your snoring may be improved if you lose even a couple of pounds.

If you smoke, quitting can diminish your snoring. If you decide not to quit, at least avoid smoking for a couple hours before bed. Smoking causes the tissues in your throat and sinus cavity to swell, reducing your airway capacity significantly. This inflammation and narrowing leads to snoring; therefore, not smoking should relieve some of the swelling.

Eating smaller evening meals can reduce snoring. Large meals near bedtime can fill the stomach up. That causes your diaphragm to push toward your throat, and that pressure can block or decrease your airways in your throat. If your throat is congenitally narrow, you will snore.

Avoid drinking alcohol if you snore. You should also stay away from tranquilizers, sleeping pills and antihistamines at night. These drugs relax the muscles in your throat and constrict airways, resulting in increased snoring.

A tennis ball could be the cure for your snoring! To use this method pin a tennis ball onto the back of the pajamas you will be wearing that night. The discomfort you feel from the tennis ball will naturally cause you to turn to sleep on your side. Sleeping sideways reduces snoring significantly.

If you sleep on your side, this will reduce your likelihood of snoring. Those who sleep on their back have an increased possibility of snoring. Stomach-sleeping is bad for both your neck and your back. Due to this, sleeping on one side is the best option.

One way to help eliminate snoring is to 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. If you roll over on your back, you’ll be uncomfortable and won’t want to stay there.

It may be hard to believe, but singing may help you reduce your snoring. One doctor suggests that singing can help you build your throat muscles and the muscles in your soft palate. This will help you stop snoring. These stronger muscles will keep your airway open, stopping your snoring and allowing you a good night’s sleep.

If you are dedicated to ridding your nights of snoring, a tennis ball can really come in handy. This is when you place a tennis ball in a pocket that you have sewn on the back of your shirt or when you place one inside a sock and pin in on your back. Having a tennis ball affixed to your back is a sure-fire way to avoid sleeping on your back! Once you’ve become accustomed to sleeping all night on your side, you can get rid of the tennis ball.

Eat a spoon or two of honey before going to bed. No one seems to know why honey is such an effective treatment, but many people swear by it. Honey may decrease nasal inflammation and dryness, which can help you breath easier and more quietly throughout the night.

An appliance for mandibular advancement should be considered. This kind of device snugs up against your teeth and keeps your mouth closed. These appliances, as suggested by their name, keep your jaw in a tight, forward position that can alleviate your snoring problem by keeping the tissues in your neck from going slack.

If nothing seems to help with your snoring, it may be time to purchase an adjustable bed. These beds let you adjust the upper body to be more vertically-oriented. This prevents your airway from collapsing under your weight. The result can be a huge reduction in snoring.

You may want to see the dentist if you’re having snoring problems. They will be able to make for you a mouth-guard, which is done by taking a mold of the inside of your mouth. 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.

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Stay away from sleep aids and alcohol, if you are trying to stop snoring. Both substances depress your central nervous system and cause your throat muscles to relax, leading to snoring. These drugs can cause sleep apnea as well, resulting in vulnerability to cardiovascular disease. Kick both out of your life for good!

Nasal Dilators

Alcohol and sleeping pills are known to cause snoring. Most drugs with a depressant or muscle-relaxant effect will slow down the nerves and make your jaw and throat muscles relax, potentially making your breathing easier. Muscles that are overactive can contribute to snoring. These chemicals can cause sleep apnea.

Consider whether or not internal nasal dilators might help your snoring. It is less common than snoring through an open mouth, but there are people whose snoring is caused by air as it passes through the nose. Nasal dilators are constructed to fit right into the nasal passages, and work to keep them open. This can help snorers that have that particular malady.

One great snoring reduction tip that either you or someone you know can use is to stack up multiple pillows. Using more pillows allows your head to be raised, creating a clear path down your throat for easier breathing. Your snoring issue could be rapidly resolved this way.

If you snore when you are asleep, consider blowing your nose, then spraying saline spray up it before you get into bed. You want to have clear airways that are hydrated, so you can breathe easier while sleeping. Taking these two steps also makes it less likely that you will use your mouth to breathe.

Snoring may be caused by stress or a psychological issues, so it is important to think about beginning yoga or learning a few breathing strategies. The actions you take will help you be less troubled by your snoring, and also reduce your overall level of stress by letting you get better sleep.

A simple solution to reduce your snoring is to sleep on the left side of the body. Snoring keeps your partner awake resulting in frustration. There is no scientific basis for why sleeping on your side works. There is some evidence that suggests that sleeping on the left side of your body will increase airflow and open your airways to reduce your snoring.

Snoring could point to a serious medical problem called sleep apnea. If you find yourself waking up numerous times each night gasping for air, are very tired during the day, cannot focus or remember things, or your partner noticed you stop breathing during sleep, then you really should be seen by your doctor as soon as possible. Sleep apnea not only interferes with ones daily life, but also improves your chances of getting vascular disease.

As was mentioned above, snoring is most likely more of an annoyance than anything, but it might also be a sign of something much more serious. Snorers should visit a doctor if they are concerned about the causes of their snoring. Utilize the advice you found in this article so that you may get better sleep each night.

People who snore should attempt to sleep on one side whenever possible. There are numerous studies which show that side sleepers are far less likely to snore than back sleepers are. While adjusting to the new position may take some time, this can be a simple way to keep yourself from snoring.

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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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