Snoring is one of the most common culprits of sleepless nights. It can prevent you from getting the rest that you need, and it can be downright annoying. A lot of different solutions are available for snorers who wish to take control of their lives and manage their snoring. Read on for some techniques to try to reduce snoring.
If you smoke cigarettes, there is a good chance that you also snore. Quitting one can mean quitting the other. Smoking causes the tissues in your throat to become irritated, which in turn causes your throat to swell. One of the major causes of snoring is a swollen throat.
A change in your sleeping position of choice may help you stop snoring. Snoring often happens when people are sleeping on their backs. Since gravity pulls your head down it can cause your throat to close a little. Sleep on your side and it will make it easier for you to sleep, put less stress on your neck, and can reduce your snoring.
Keeping your body weight under control can help to minimize snoring. Excess body weight is not always the culprit, but it can be difficult to breathe if your neck area has extra fat. If you notice you started snoring after gaining weight, going on a diet should solve your problem.
In order to minimize snoring, keep a normal, healthy body weight. Excessive body fat, especially in the neck area, places stress on the airways that can cause them to narrow, which commonly causes snoring. If you have noticed a correlation between weight gain and increased snoring, then losing the weight will be of use to you.
If you are currently pregnant and your partner notices you are snoring, contact your physician immediately. Many women may experience snoring during some point in their pregnancy. Snoring does not necessarily constitute a problem, but it is better to to ensure that your snoring is not causing oxygen deprivation to your baby. Schedule a visit with your physician to make sure this problem does not apply to you and your baby.
If you are snoring and you are pregnant, you have to see a doctor right away. Oftentimes, women may develop snoring habits during the course of their pregnancy. This is due to excess pressure on the respiratory system. However, you should take time to test and ensure your snoring is not detrimental to your pregnancy. You will want to visit your doctor as quickly as possible in order to rule out anything that could be life threatening.
Overweight people, especially if they have fatty deposits in the area of the neck, are more likely to snore. When someone is overweight, they usually will have extra fatty tissue that surrounds their windpipes which does not help with snoring. If you are currently overweight, consider dropping a few pounds. You will sleep well and feel better from the loss.
One way to prevent snoring is to ensure that your body is always hydrated. When you are suffering from dehydration your nasal secretions become thicker and clog up your nose which leads to snoring. Try to consume about 10 cups of water every single day, in order to reduce the chance of you snoring.
Check with your pharmacist about anti-snoring medications that are available over-the-counter. Prescription treatments exist, too, but over-the-counter options are a good starting place, because they are less expensive. These medications reduce swelling in the throat so more air can get in.
Being overweight, specifically those with excessive neck fat, are more likely to snore. The extra fatty tissue that surround overweight people’s windpipes exasperates the situation. Lose weight and you’ll find it makes a huge difference. You’ll look great, be healthier, and sleep through the night.
Alcohol should be avoided to help alleviate snoring. You will also want to avoid any kind of tranquilizer or antihistamine before you sleep. Such drugs are muscle relaxers. While they have their uses, they also tend to affect your breathing passages, and make snoring more likely and severe.
A firmer pillow may also help reduce snoring. Soft pillows can relax the throat muscles, which narrow the air passages. Narrow air passages contribute to increased snoring because air flow is reduced. The air passages will stay open if your pillow is firm.
Avoid falling asleep on your back, this can reduce the amount of snoring you do in the middle of the night. If you tend to roll on your back when you sleep, attach an object on your back. If you do accidentally roll onto your back, the large object will make it too uncomfortable to stay there.
Sliding your tongue behind your upper front teeth can be a good exercise to try to cut your snoring to a minimum. Slide your tongue backwards, then slide it forward against your teeth. Do this repeatedly for three minutes. Exercising your tongue muscles keeps your airways open and cuts the chance of snoring.
The effectiveness of the simple “tennis ball cure” is substantiated by many people. Simply sew a pocket on the back of your shirt, and insert a tennis ball before retiring. You may also put a tennis ball inside an old sock and pin it to the back of your shirt if your sewing skills are limited. If you roll over on your back during your sleep the tennis ball will make it very uncomfortable. Eventually, you’ll become accustomed to lying on your side while sleeping, at which point you can discontinue using the tennis ball.
If snoring becomes a problem, investigate the possibility that the medications you take may be the cause. Some medications will dry out your nasal membranes, swelling your nasal passages and restricting your airflow. In addition, it is possible that sedatives will relax muscles in your throat and lessen the air that gets through.
Dairy products could be the root of your snoring problem. Staying away from dairy close to bedtime for a week or so, will give you a chance to see if the snoring stops. Some people are prone to mucus buildup caused by dairy products. When this happens, snoring might be the result. Continue to get three servings of delicious and nutritious dairy products throughout the day, but refrain for at least three hours before bed.
Do not exercise too heavily within one hour of bedtime. Vigorous athletic activities may cause shortness of breath and constriction of the airways. This causes airways to tense and constrict, leading to the progression of snoring.
Ensuring that you always get adequate rest may help to reduce snoring. Your body depends on a steady sleep schedule, if you want to reduce snoring that you do. Go to sleep at the same time nightly and awake at the same time daily.
Be judicious in your choice of foods, beverages and medications just before bedtime if you frequently snore. Things like alcohol, sleeping pills and antihistamines can cause the muscles in the throat to become lax. The throat will collapse, and your airway will be blocked, which stops oxygen flow and leads to snoring. Drinking water is the best way to keep properly hydrated as you sleep.
Ask your doctor about mandibular advancement appliances. These type of appliances fit right into your mouth, and go right up to your lower and upper teeth. The appliance positions your jaw slightly forward, which can help you stop snoring.
Dairy Products
You need to avoid sleeping pills and alcohol when trying to prevent your snoring because they can both depress the nervous system and relax your throat muscles, which causes you to snore. You may eventually have to cope with sleep apnea, which is directly related to cardiovascular disease. So, it is wise to avoid both of these substances.
Snoring is often caused by eating dairy products, even when lactose intolerance is not present. Dairy products make the body produce more phlegm. This substance blocks passageways in the nose and throat that are used for breathing. Try replacing the customary warm milk with warm tea instead to see if that cuts back on snoring problems.
If you snore, try blowing your nose and using saline nasal spray before you go to bed. If you keep your nasal canals clear and moisturized, you will be able to breathe more easily when you are asleep. If you keep your nose without congestion, you will be more likely to breath through it when you sleep.
Sleep in a different position, if you’re having an issue with snoring. Most often, snoring is caused by sleeping on your back. This is because the tissue and muscles in their throats can fall when relaxed. This doesn’t happen when you sleep on your side, so choosing this position may help you, and your sleeping partner, get sleep that is more restful.
Try sleeping on the left side of your body to reduce snoring. It is very annoying to your partner to have to hear you snore every day. Sleeping on the left hasn’t been proven scientifically to be better than sleeping on your right. There is some evidence that shows that sleeping on your side keeps your airway open, though.
Snoring certainly is an annoying and frustrating condition. There are, however, things that can be done to deal with the frustration, but this is no widely known to a lot of snorers. Apply this article’s advice and you’ll be on your way to living a life free of snoring.
You should try some of the medications or tools that are available specifically to help with snoring. You’ll find pills, sprays and nasal strips which all claim great results. While many pharmaceutical snoring remedies are available over-the-counter, you should schedule an appointment with your doctor to discuss your particular situation before trying them.
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