You’re not alone if you snore. About 25% of women and 40% of men are faced with this nightly problem. Snoring gets more frequent and worse as you age. This article will provide some useful suggestions to deal with the problem of snoring, whether it’s you or a loved one.
To stop snoring, one of the first things you might want to try is changing sleeping positions. Sleeping on your back can force your head down and cause your throat to close up somewhat. Sleep on your side to relieve stress from your neck and to make sleeping easier; your tendency to snore will be reduced.
Keeping your weight under control is an important factor in avoiding snoring. Even though excess body weight isn’t always the cause of snoring, extra neck fat places pressure on your nasal passages, and can cause you to snore. If you start noticing that your snoring worsens every time you gain a couple of pounds, dropping weight will likely help you.
Ironically, sleeping pills can cause you to snore, while not taking them will reduce your tendency to snore. One major effect that sleeping pills have is to relax muscles throughout your body. Muscles that hold your nasal airways open will relax, causing them to slacken. Then you’ll be snoring.
If your nasal passages remain open, you can prevent yourself from snoring. A nose that is clogged or constricted in another way can cause you to snore. Use humidifiers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. You can also try nasal strips, which lift the nose open and allow more air to pass through.
You want to ensure that your nasal passages remain open if you want snoring to stop. When a nose is clogged, it can help contribute to snoring. 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.
Raise your head with pillows to soften your snoring. Try using a pillow that’s extra thick. Many people find that using two or more pillows helps. If your head is elevated, the airflow should be much better and you will not snore.
Drink lots of water in order to not snore. When there is a lack of water, your nasal secretions become denser and are more likely to increase clogging of your air passages. Drink at least 1 ounce of water for every 2 pounds of your body weight, to ensure you stave off dehydration and avoid snoring.
If you have a snoring problem, check with your doctor to see if any of your prescription medications might be exacerbating your condition. Many medications can cause you to snore. Sleeping pills, muscle relaxers, pain killers, and antihistamines can all make the muscles in your neck too relaxed, leading to airway restriction. When your airways are restricted, snoring can occur.
If you’re affected by congestion caused by allergies or anything else, snoring becomes a greater probability when you’re sleeping. When the nasal passages and other airways get constricted by congestion, airflow is reduced and snoring becomes more likely. One method for avoiding this is by taking a nasal decongestant prior to bedtime, so that a more restful sleep is possible.
Exercise often to reduce the intensity of your snoring. Exercise helps you to regulate your breathing, both while awake and asleep. Not only will exercise maintain a fit respiratory system, it also helps to greatly reduce stress. When you are stressed out, your breathing pattern can be affected, making you more prone to snoring.
In order to decrease your snoring, you need to be getting a lot of excellent exercise. This helps to form the proper breathing patterns, so that you can take long deep breaths at night. The exercise is vital to the respiratory system staying in shape, however, it greatly reduces stress. Excessive stress can increase the risk of snoring because it interferes with normal breathing.
An excellent method of preventing snoring is asking your doctor for an anti-snoring remedy that is over-the-counter. Prescription remedies are also available, but if over-the-counter versions work, you will have less of an expense. These medicines reduce swelling and other conditions that restrict air flow through your nasal passages.
Speak with your pharmacist about medications that can be taken to reduce your snoring. Prescription medications are also available, but an over-the-counter medicine doesn’t cost you as much money. The treatment should battle the swelling, and any other issues that narrow air passages.
Here is a throat exercise that may lessen your snoring. Place your tongue up against the inside of your upper front teeth and slide it back and forth. Using a repetitive motion, slide your tongue backwards, then bring it back up to your teeth for approximately three minutes. Exercising your tongue muscles keeps your airways open and cuts the chance of snoring.
In order to snore less, sleep facing sideways. It has been shown that sleeping on your back increases the risk of snoring. Then again, sleeping on the stomach can strain the neck. So it is best to sleep on your side.
Get a humidifier and have it on when you sleep every night. Humidifiers generate a continual flow of warm moist vapor. When you inhale the vapor, it moisturizes your airways, including the throat and nasal passages. A benefit to doing this is the minimizing of snoring.
If you have a tendency to snore, your medications may be to blame. Some medications will dry out your nasal membranes, swelling your nasal passages and restricting your 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.
People who tend to snore, should pay close attention to what they put into their body before bedtime. Many foods and beverages contain mild sedatives, which can cause the muscles located in your throat to relax too much. These tissues can collapse inward, causing snoring by restricting your air flow. Stick to water if you need to drink something to rehydrate yourself before going to bed.
Dairy products can cause snoring even if you are not lactose intolerant. You will product more phlegm if you eat dairies, which can obstruct your throat or nose. Try substituting your daily glass of milk and replace it with tea, hopefully that will minimize any snoring problems you may have.
Before going to sleep, dine on a spoonful of honey. Many people swear by honey as a cure for snoring, although there’s no clear reason why this remedy works. Given the myriad of applications honey is used for in folk medicine, it is not surprising that honey also helps snoring sufferers.
Try the tennis ball remedy to alleviate snoring. Before going to bed, put the tennis ball onto the back of the clothes that you wear to bed. As you’re sleeping, you end up turning on your side as you feel the ball placed on your back. Snoring can reduce your snoring a lot.
You can stop snoring by simply changing the position in which you sleep. Sleeping on one’s back is a major cause of snoring. Sleeping on your back causes the throat muscles and tissue to relax, partially closing your airway, which leads to snoring. Sleeping on your side will prevent this from happening, and can bring a quieter and more restful night of sleep.
Regularly exercise your tongue. It may sound comical, but you can actually exercise your tongue by sticking it in and out of your mouth. Extend your tongue and hold it rigidly before pointing it in different directions. During the exercise routine, take care to ensure that you make your tongue hit 12, 3, 6, and 9 o’clock. This exercise will work out your tongue and jaw muscles, making snoring a little less likely for you.
Adjustable Bed
To reduce your chance of snoring, sleep in a position other than 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.
An adjustable bed can offer some relief from your snoring. By allowing for better vertical orientation, an adjustable bed make a difference. This reduces the weight on your airways and opens them up sufficiently, which can reduce snoring immensely.
Believe it or not, sleep itself can help to solve a snoring problem. Following a consistent sleeping schedule is also necessary. Go to sleep at the same time nightly and awake at the same time daily.
Snoring is annoying to you, and your sleep partner. It might be a dangerous medical issue, as well, depending on what is causing it. If your partner is affected by this, it is in your best interest to learn as much as possible about it. Take what you have learned here and get on your way to achieving a better night’s sleep.
If you or a loved one is plagued by the annoyance of snoring, here is an old wives tale that may work for you. Sleeping on your back makes you more likely to snore, because this position pinches your airways; taping or sewing a tennis ball to the back side of your night clothes will cause you to roll onto your side automatically, preventing snoring.
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