Home Sleep Sleep Peacefully And Quietly With These Anti-Snoring Tips

Sleep Peacefully And Quietly With These Anti-Snoring Tips

If you sleep in the same room as somebody else, your snoring may keep them awake and embarrass you. What is of more concern, is that snoring could be a symptom of a more serious health problem. This article contains insights about why you may snore, and several techniques for handling your snoring.

Being overweight is one factor that can possibly exacerbate a snoring problem. Although excess weight does not guarantee snoring issues, if your body builds up fat in certain locations where it can constrict your breathing passages, louder and more frequent snoring may be the result. If your snoring gets worse after gaining a few pounds, losing them may help.

Taking sleeping pills to get to sleep can actually increase the chance that you will snore, so refrain from taking them. Sleeping pills relax your body, and that includes your muscles. The muscles responsible for keeping your nose open will not do their job and your pathways will get narrower. The outcome of this is that you end up snoring.

Ironically, sleeping pills can cause you to snore, while not taking them will reduce your tendency to snore. Part of the therapeutic effect of sleeping pills involves muscle relaxation. The one that keeps your nasal passage wide open also sags, enabling the passages to be narrow. This can lead to snoring.

Visit your obstetrician, if you snore while pregnant. Snoring during pregnancy may simply be cause by excess pressure, but you should make sure that it is not limiting the oxygen supply to your baby. Consult your doctor to make sure that this will not become a serious problem for your baby.

You should refrain from using illegal drugs. Illicit drugs can be a major contributor to your snoring problem. For instance, marijuana has the relaxation effect as prescribed tranquilizers. Street drugs and pain killers have same effect. During your waking hours, this feeling of relaxation may be very desirable. However, you will ultimately pay for it by having snoring problems.

In order to keep yourself from snoring, stay hydrated. Should you be dehydrated, the secretions that come out of the nose are stickier and thicker, and that makes them a lot more likely to block airways which leads to you snoring. Try to drink 10 glasses of water or any other drink that doesn’t contain caffeine, to prevent yourself from snoring.

Snoring is more likely to occur in those who are overweight. Excess fat around the neck can cause pressure on the airways and keep air from flowing freely. To reduce the chance of snoring, you may want to consider losing any excess weight. You will not only improve your health and appearance, but you may get better sleep.

Eating small meals in the early evening can reduce snoring. A larger meal close to bedtime will fill up the stomach. This can cause the diaphragm to rise and put pressure near the throat. This can cause breathing problems that contribute to snoring. Having a narrow throat along with reduced airflow are common causes of snoring.

To keep your snoring under control, invest in a firm pillow. Soft pillows promote narrow air passages. Because the airflow is restricted, you start to snore. A firmer pillow can keep your passageways open.

Change your sleeping position to help cure your snoring. Most snoring is caused when a person lays on their back. Your throat relaxes and your head falls backwards, stopping the air flow and causing your to snore. When you sleep on your side, you can prevent yourself from snoring and concentrate on just getting a good nights rest.

Stop snoring as much by quitting your smoking habit. If you lack the willpower to kick your habit, you should at least not smoke a few hours before your bedtime. Smoking causes your throat to swell, leading to a restricted airway. Narrow airways create more snoring; therefore, by eliminating smoking you will not snore.

To cut down on your snoring, do not lay on your back when you go to sleep. To avoid sleeping on your back, attach an uncomfortable object to the rear of your pajamas. That way, when you roll onto your back, the discomfort will cause you to quickly change positions.

Performing throat exercises can make you less likely to snore. Work your tongue by sliding it across the backside of your upper front teeth. Pull your tongue back towards your throat and then slide it forward up to your teeth, and continue this alternation for three minutes. As you engage the muscles in your mouth and jaw, you will be promoting open airways. As a result, you will be less likely to snore.

Tennis Ball

If you lose weight, your snoring will naturally be reduced. Extra body fat in the neck increases the pressure on your throat and windpipe. This pressure will increase throughout the night causing your airways to constrict. Dropping only five or ten pounds can reduce snoring significantly.

Many people are advocates of a cure aptly named “tennis ball cure”. The tennis ball cure is a unique method which involves attaching a tennis ball to the back of your pajamas. What happens is that you feel the ball when you are on your back, and therefore you stop sleeping on your back, cutting down on your snoring. As soon as your body learns to avoid sleeping on your back, you can omit the ball.

Eating small meals in the early evening can reduce snoring. Eating large amounts before bedtime fills your stomach. This causes the diaphragm to push up towards your throat and the pressure can contribute to blocking or decreasing your throat passages. A primary cause of snoring is a partially closed airway and the reduced airflow that results.

Essential oils might help with your snoring problem. Oils like eucalyptus and peppermint can help open up clogged nasal passages. They make it easier for you to breathe and therefore, more likely that you will sleep without snoring. Give them a try the next time you are feeling stuffed up.

Although you might not have been diagnosed as being lactose intolerance, common perpetrators of snoring are dairy products. Dairy products make the body produce more phlegm. This substance blocks passageways in the nose and throat that are used for breathing. An alternative to a glass of milk before bed can be herbal tea with a dollop of honey.

There are exercises that you can do to help eliminate snoring. Strengthen muscles in your throat by doing exercises daily for up to 30 minutes. Some of these consist of saying sounds of vowels while making a curl in your tongue. This will strengthen the muscles that influence snoring.

Many people have found good luck with using a tennis ball to help stop snoring. This unique method involves putting a tennis ball on your back, by sewing a pocket on your shirt for it or putting it in a sock and pinning it to your back. This will make it very uncomfortable to lie on your back, forcing your body to turn over. As soon as your body learns to avoid sleeping on your back, you can omit the ball.

Some people have found that internal nasal dilators are an effective means of prevention. For most people, snoring through the nose is not common, but it does still happen. These dilators are designed to be inserted into the passage and work to keep them open. This can alleviate the snoring problem of those that suffer from this particular condition.

Allergies are a common cause of snoring that can be effectively treated. Exposure to allergens causes your nasal passages to swell, which forces you to inhale and exhale through the mouth. Mouth breathing is known to cause snoring. You should treat your allergies with common over-the-counter medicines, or consult with a physician in especially severe cases.

Mandibular Advancement

If your partner informs you that you are a big snorer, you may be consuming too many dairy products right before bed. To see if dairy products are to blame for your snoring, eliminate all dairy products from your diet for one week. If your snoring improves or goes away, you will know dairy is to blame. Sometimes, eating dairy products causes mucus to accumulate in people’s throats. All too often, snoring can result. You can still eat dairy, just not around bedtime.

An appliance for mandibular advancement should be considered. This device fits in the mouth up against the upper and lower teeth. As their name states, mandibular advancement appliances help position your jaw a tad forward so that you can stop snoring.

Snoring can be decreased by simply getting enough sleep. In addition to getting enough sleep, you should also make an effort to follow a consistent sleep routine. Hit the sack at the same time every night and set your alarm for the same time every morning.

There are many tried and true methods that help to solve snoring. Snoring is aggravated by sleeping on one’s back, because it tends to constrict the airway. To make yourself stay off your back in bed, sew or tape a tennis ball on your pajamas’ back.

If you or someone you know has a snoring problem, there is a nifty trick that prevents snorers from rolling onto their backs. It’s been found that sleeping on your back can cause a person to snore more simply because it forces your airways to close up a bit. A great trick to prevent yourself from laying on your back is by attaching a ball to the backside of your shirt that will force you to lay on your side while you sleep.

Sleeping while your mouth is wide open can cause snoring since the sounds created are coming from your breathing and your throat. Avoid these sounds by making sure you can only use your nose to breathe. You can prevent mouth breathing by using mouth sealants or chin straps that hold your mouth closed during sleep. Consult a doctor or pharmacist to find out how to purchase these devices.

If you are suffering from snoring, make an appointment to see your dentist. He can make you a mouth-guard from a custom mold of your own mouth. This mouth guard, when worn when you sleep, lowers the jaw forward and keeps your tissues from collapsing when you sleep, which causes the snoring.

Sleeping on your side can cut back on snoring. If you partner has to listen to you snoring all of the time, it can start to get on their nerves. This solution isn’t backed by scientific studies. However, according to many snoring sufferers, sleeping on the left side does open nasal passageways and helps reduce snoring.

To minimize snoring, don’t drink alcohol or take sleeping pills. Both of these are central nervous system depressants, which cause the throat muscles to relax, which in turn, causes snoring. This can cause sleep apnea too, which can turn into cardiovascular disease. Do your best to avoid these if you snore.

Hopefully this article has answered many of the questions you may have about snoring. The above article provides some excellent tips for eliminating snoring; however, if you are afraid your snoring is occurring due to something really serious, you should visit your doctor.

If you suffer from snoring, drink a little alcohol or take a sleeping pill before you go to bed. The active ingredients keep your nervous system from working as busily, making your jaw and throat relax. Tension in these muscle groups contributes to snoring. Use caution when using these remedies, as they may increase your risk of sleep apnea.

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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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