Nearly everyone snores to some degree. However, for some people it’s a more serious problem than for others. However, if you think that you snore excessively in your sleep and you really want to reduce it, then read this article for some suggestions on what to do.
In order to reduce snoring, try a change of sleeping position. Most of the time sleeping on your back can cause you to snore because gravity pushes your head down, causing your throat to close a little. Sleeping on your side allows you to position your head and neck more comfortably, resulting in clearer breathing and less snoring.
Pregnant women must make a doctor’s appointment, immediately, if they start snoring. Expectant mothers will often snore, but if you begin to have sleep apnea, you may be restricting the oxygen your baby receives through the night. See your doctor as soon as you can to rule out this life-threatening problem.
Smokers who also snore really need to think about quitting. Smoking causes the tissues in your throat to become irritated, which in turn causes your throat to swell. Having a swollen throat can easily create a snoring situation.
People who are a little bigger and overweight are more likely to snore because of the excess fat they have in their neck. Overweight people have fatty tissues that surround their windpipes, exacerbating the issue. If you need to drop a little weight, make that a priority. When you do, you should start to sleep better, and you will probably feel and look better too.
Keep your nasal passages open to prevent snoring. Stuffy, clogged noses, and other nasal obstructions, can contribute to snoring. When you catch a cold, clear your nose with a neti pot, humidifier, steamy showers or vapor rubs. Nasal strips are also a good investment in the fight against snoring. These are placed over the bridge of the nose and allow extra air to flow through by forcing the nasal passages to open.
Sleep on a firmer pillow if you want to quell your snoring. Softer pillows end up making your throat muscles relax, causing your air passages to narrow. If air is finding it tough to pass through, snoring will occur. Switch to a firm pillow, and your passageways will stay open.
If you are snoring while pregnant, see your doctor immediately. While many pregnant women will begin to snore at some point due to the excess pressure, you need to be sure that your snoring issue does not deprive your baby of oxygen. Therefore, it is important to visit your physician as soon as snoring occurs to rule out any issues that may harm your unborn child.
To lessen your snoring, exercise your tongue by sliding it against the backside of your front teeth. For the next three minutes, slide your tongue backwards, and then toward the teeth. Building muscle this way will strengthen your airways, keeping them open and cutting down on snoring.
Keep your head elevated while sleeping in order to decrease your snoring. Lay your head on a fat pillow, which will provide your neck some support. Using multiple pillows may also work. This puts your head at a more natural angle, which keeps air flowing through your nasal passages and reduces snoring.
Get a humidifier and have it on when you sleep every night. Humidifiers place a constant amount of moisture into the air. When you take in these vapors, it moisturizes your airways, throat and nasal passages. By allowing extra humidity in your bedroom, your snoring will be reduced.
Nasal strips can be an excellent way to treat your snoring. These strips look like a Band-Aid. However, they function much differently than a Band-Aid. They are designed to keep your nasal passages open. You will be better able to breath with your nose and it can greatly decrease your snoring.
Before going to sleep, dine on a spoonful of honey. No one knows why it works, but many people attest to the fact that it does – and well! This shouldn’t come as a surprise if you actually think about the many uses of honey for treating various ailments.
Physical activity can help reduce or even eliminate snoring. You may reduce your risk of snoring by regulating your breathing patterns with exercise. You want to exercise to help reduce stress but also to assist your respiratory system and keep it in shape. It has been shown that high stress levels can alter breathing patterns, which in turn can make you snore.
Tennis Ball
If you want to stop snoring, you need to avoid drinking alcoholic beverages. Another way that you can help diminish snoring is to stay away from pills or antihistamines in the later hours of the night. 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.
Interestingly, it is possible to eliminate snoring using a tennis ball. Attach a tennis ball on the back of the top of your pajamas before bed. The discomfort you feel from the tennis ball will naturally cause you to turn to sleep on your side. By sleeping on one of your sides, you can drastically decrease snoring.
Check your current medications for any side effects that involve snoring. There are various medications that can dry nasal passages, which can cause them to restrict airflow and swell. 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.
Try exercising your tongue. Sticking your tongue in and out is a good exercise and you should not feel embarrassed about it. Keep your tongue firm while in the extended position, then move the tip around in different directions. In the course of each exercise, point your tongue up, down, left, and right. The tongue’s muscles will become toned, which may lead to you snoring less.
Keep a humidifier running in your bedroom during the night. Humidifiers increase the amount of moisture in the air. When you take in these vapors, it moisturizes your airways, throat and nasal passages. This can minimize your snoring.
Dairy Products
Consider eating a tablespoon of honey before you go to bed. No one seems to know why honey is such an effective treatment, but many people swear by it. That said, honey’s many other well-documented health benefits make it a safe option.
Before taking any drastic measures, try eliminating dairy from your diet for a short time to see if your snoring stops. Dairy products immediately prior to bedtime can especially increase snoring. Dairy products can cause mucus to accumulate in the throats of certain individuals. This could result in snoring. Continue to love your dairy products, just try to enjoy them well before going to sleep.
Interestingly, it is possible to eliminate snoring using a tennis ball. Simply pin or tie a tennis ball onto your pajamas, at the site of the small of your back, before bed. While you are asleep, feeling the ball against your back will cause you to turn onto your side. Snoring can be reduced significantly by sleeping only on your side.
Determine if internal nasal dilators will help reduce your snoring. Not many people snore with their noses, but some people do. Nasal dilators are designed to be positioned in your nasal passage in order to help it stay open. Doing this can relieve the snoring that some individuals suffer.
Eating too much dairy can cause snoring problems. If you usually eat cheese and drink milk before bed, try giving up this habit for about 10 days to see if your snoring improves. Sometimes, eating dairy products causes mucus to accumulate in people’s throats. The restriction of these passages may result in snoring. If dairy is to blame for your snoring, there is no need to completely eliminate it from your diet. You just need to consume it before dinner.
If you want to reduce or eliminate snoring, try laying on the left side of your body while you sleep. Nightly snoring will soon have your long suffering partner wanting to sleep somewhere else. Sleeping on your left is not a medically proven solution to snoring. There is some evidence that shows that sleeping on your side keeps your airway open, though.
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Treat your allergies to end snoring. If you suffer from allergies, it can block your nostrils, causing issues with your respiratory system. People who suffer from allergies tend to engage in mouth-breathing. Naturally, this will produce snoring. To keep your allergies at bay, try using a humidifier while sleeping, and taking antihistamines and a decongestant before bedtime.
Snoring is often the result of open mouth breathing which produces the throat and mouth sounds that are so unpleasant. 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. Consult a doctor or pharmacist to find out how to purchase these devices.
To reduce the chances of snoring at night, limit your intake of excess food and alcohol for at least three hours before you go to bed. Big meals and alcohol can both make your throat muscles relax. This can make you snore, despite not doing so regularly.
It is necessary to avoid both alcohol and sleeping pills to prevent snoring since both can depress your nervous system, relax the muscles in your throat and cause you to snore. In addition, they can cause you to contract sleep apnea, which potentially causes cardiovascular disease. By dropping these things from your late-day routine, you can cut back easily.
As you have seen, it is possible to get your snoring under control, even as you sleep. Just be sure to use all that you learned from this article so that you can reduce your snoring and get restful sleep.
Don’t eat dairy products close to bedtime if you want to prevent snoring. Dairy intake produces mucus which can clog up your throat and nose and cause snoring to get worse. Drink a tall glass of water or enjoy an apple instead.
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