Home Sleep Reduce Your Snoring With These Great Tips

Reduce Your Snoring With These Great Tips

Snoring may sound funny and can be extremely annoying, but in some cases it can be more than just night noises. This could be a bodily signal that a major health problem needs to be addressed. Read this article to learn more about the different causes of snoring and find a solution you can use.

To curtail your snoring, you must first determine exactly why it is happening. Medical conditions can contribute to the development and progression of snoring, and will not improve untreated. It could actually end up making things worse.

Switch your sleeping position to stop snoring. Most of the snoring occurs when people lay on their backs; your head is forced down due to gravity, and this may lead to your throat closing up a little. To keep your airways open, try sleeping on your side.

To keep snoring to a minimum, some people use two or more pillows to prop themselves up to a near-sitting position. This redirects drainage from the nose toward the lungs, which keeps the airway open. You should not snore at all in this position.

The only way you can ever stop snoring, is by first figuring out exactly what is making you snore. For example, certain medical conditions cause snoring, and if you do not get it treated, your snoring will not get any better. By not treating the snoring and the side effect of the medication, your snoring could actually get worse.

Prescription medications may be causing your snoring, speak with your doctor about it. Some prescription medications can make you snore. Muscle relaxers, sleeping pills, pain killers and antihistamines relax muscles and restrict the airway. Restricted airways can cause you to snore.

Seriously think about quitting smoking if you snore and are a smoker. Smoking irritates the tissues of your throat, which leads to swelling. If you have a swollen throat, this may be a factor of your snoring.

If you are tired of snoring, try nasal strips. Visually, nasal strips are similar to Band-Aids. They aren’t the same as a Band-Aid though. Their special design helps to open up your nasal passage. Keeping these passages open ensures easier breathing through your nose, which means those snores that keep your or someone else up at night become a thing of the past.

Throat Muscles

To stop snoring, try getting a firmer pillow. Softer pillows end up making your throat muscles relax, causing your air passages to narrow. Snoring will occur if you cannot breathe properly. One way you can help keep these passageways open is to use a firmer pillow.

Although it may seem crazy, singing can help cure snoring. The reason for this is that singing makes the muscles in your throat a lot stronger over time. Snoring can be reduced with strong throat muscles. Additionally, playing certain woodwind and brass instruments can also make your throat muscles stronger.

People who snore should abstain from alcohol. There are many other substances to avoid close to bedtime when battling snoring. These substances include tranquilizers, sleeping pills and antihistamines. These products work to relax your muscles, which causes your airways to be limited and this contributes to snoring.

One way to keep yourself from snoring is by making “fish faces”. While it sounds odd, positioning your face like this can improve the muscle tone in your face and throat. All you need to do is close your mouth and suck your cheeks in as close together as you can. Try moving your lips like a fish. Do this a few times per day.

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. Slide your tongue back along your top teeth, and then bring it forward again. Continue this exercise for about three 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.

Sleep on your side to prevent snoring. People who lie on their backs are more likely to snore. However, stomach-sleeping causes stress to your neck. Sleep on your side for the most benefits.

The ingestion of dairy products have been shown to cause snoring. 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.

If you eat less at night, you will not snore as much. Large meals, especially ones close to bedtime, fill up the stomach. This moves the diaphragm near the throat. This pressure this places on the airway can restrict air flow. Reduced air flow and a narrow throat are two of the main factors in snoring.

Before you go to bed, swallow one or two spoonfuls of honey. Many people find this method very efficient, even though no studies have shown how honey works to reduce snoring. Honey has a variety of uses in folk medicine, so it’s not surprising to hear of one more.

Do not exercise too much before you go to bed for the night. Vigorous athletic activities may cause shortness of breath and constriction of the airways. Exercising can leave you short of breath, which will constrict your airways.

To reduce your chance of snoring, sleep in a position other than on your back. If you are having a hard time staying off your back, tie or attach a tennis ball to the backside of your shirt. This way, when you do end up rolling over onto your back, you will immediately experience discomfort and will not want to remain in that spot.

Before going to sleep, dine on a spoonful of honey. No one really knows why it mitigates snoring, but the anecdotal evidence that it does work is strong. Honey is used in folk remedies to soothe many health conditions, so it is not surprising that it may help snoring as well.

Using essential oils can help your snoring. There are a few essential oils, especially eucalyptus and peppermint, that are very useful for unblocking nasal passages. You will breathe easier and be less likely to begin snoring if you make use of them. Give them a try the next time you are feeling stuffed up.

Tennis Ball

If you have a loved one that is a snorer, this old wives tale may offer some relief. Back sleepers tend to constrict their airflow, so try adhering a tennis ball on the back of the nightwear to keep you from rolling onto your back as you sleep.

Try the tennis ball remedy to alleviate snoring. Fasten the ball onto the back of clothing before you are about to go to sleep. The discomfort you feel from the tennis ball will naturally cause you to turn to sleep on your side. Side sleepers tend not to snore as the airway is unobstructed in that position.

Having your mouth open when you sleep can lead to snoring, because the sounds of snoring are created by breathing via the mouth and throat airway. Breathing through your nose will allow air to bypass your throat. There are several devices that can be used to keep the mouth shut while sleeping; they include chin straps and mouth sealants. Ask your doctor or pharmacist about these products.

While it may be difficult to face, losing excess weight can end your snoring problem. When you’re overweight your entire body puts on pounds, including your throat. This puts a great deal of pressure on your airways and can cause partial obstruction. This results in vibrations and snoring.

To stop snoring while sleeping, don’t eat dairy before bed. Eating dairy products can produce mucus, which in turn, causes you to snore. Eating dairy products that are known for mucus production will cause your sinuses to produce mucus overnight and block your airway, which will cause you to snore.

Essential Oils

Nasal strips can help to minimize your snoring. These strips use adhesive that sticks to your nostrils, opening them further. A wider nostril can significantly reduce nasal snoring. If you suffer from sleep apnea, you should not use nasal strips.

If you suffer from snoring, try using essential oils. Essential oils like eucalyptus and peppermint can help open nasal passages. You will breathe easier and be less likely to begin snoring if you make use of them. It is worth trying them out when you are congested.

Snoring is sometimes a sign that other things may be going on in your body. Snoring can actually deprive your body of vital oxygen, depressing regulation and causing a dangerous spike in blood pressure. High blood pressure damages your carotid arteries, which can cause plaque to build up in the arteries responsible for carrying blood to the brain. This can cause strokes. While this is not always the case, it is an important reason to prevent, and cure snoring.

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Change the time that you eat, and types of foods that you consume during the course of the day. Eat earlier and a lighter meal. You should not eat foods that are too rich or too many dairy products, as they can increase the amount of mucus that builds up in your body. A cup of tea with a squirt of honey right before you go to bed can also provide some relief.

If you are your partner has problems due to snoring, this home remedy may provide some relief. People who lay on their backs snore more, because of the tissues in their airway collapsing, so try using a tennis ball attached on the backside of your pajamas so you have to roll to the side to sleep.

Sometimes snoring is caused by a stress or psychological problem. One way to deal with this is to try doing some yoga or other ways to work on controlling your breathing. The less you snore, the better you’ll sleep, which will also lead to a reduction in stress.

If you have a partner that snores and it bothers you, think about going to bed before they do so you are able to get to sleep before you have to hear their night time noises. If you are someone who is a light sleeper, then this may not work very well, but it’s always worth it to try!

If you snore quite a bit, this may point to a more serious condition termed sleep apnea. If your snoring goes beyond making noise to gasping, choking or waking up short of breath, or if your partner has noticed that you’re not breathing while you sleep, you have this condition. Sleep apnea is not just disruptive to your rest, it can also increase your likelihood of developing a vascular disease.

One of the first steps to eliminating snoring is dealing with allergies. Allergies cause nasal congestion and make it difficult to breathe. Many people breathe through their mouth because of allergy problems. This contributes to snoring. Treat your allergies to eliminate snoring. Both antihistamines and humidifiers can help resolve allergy problems.

Try having some honey prior to bed to reduce snoring. Honey can open up the constricted airways, which cause you to snore. This will help you breathe better. When you are breathing properly, the changes of you snoring decrease.

In the three or four hours before your bedtime, avoid eating too much food or drinking alcoholic beverages. Heavy food and alcohol both tend to relax throat muscles. So you can start snoring, even if you have never snored before.

Sleep on your side to help stop your snoring. Studies have proven that people are less likely to snore when they sleep, not on their back, but on their sides. It can be hard to get used to, but it can help you stop snoring.

A person who snores may find some relief by using several pillows. Using more pillows allows your head to be raised, creating a clear path down your throat for easier breathing. Your snoring might completely disappear after you try this.

Alcohol or sleeping pills can help you sleep, but they can also make you snore. They will both make your muscles a lot more relaxed, including the muscles in the throat which means more, and maybe even louder, snoring. Rather than self-medicating your sleeping problems, discuss your situation with a doctor or other medical professional.

While snoring might be quite the pain to some, it may be an indicator that something might not be right health-wise. Do not ignore these signs and go to a doctor. These tips will help you get over snoring and sleep better.

See your doctor if you start snoring while pregnant. The conjunction of hormonal changes and increase in weight during the months of pregnancy potentially cause relaxation in your muscles, which would include your respiratory ones. Snoring can be a symptom of this, and can prevent enough oxygen from reaching the fetus.

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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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