Snoring is a troubling condition for millions of people worldwide. Although it is just a nuisance for many people, it can also signal other health issues. The following advice will help you or your loved one cope with snoring.
Being overweight is one factor that can possibly exacerbate a snoring problem. While body weight does not always play a role in snoring, excess fat in the neck can place more pressure on your airways, which contributes to snoring. If your snoring worsens as you gain some weight, dropping this weight will likely assist you.
To stop yourself from snoring, you may want to change positions when sleeping. Snoring is most common when lying in a supine position because gravity causes your head to fall back, which can narrow the air passages in your throat. Sleeping on your side will lessen the weight on your neck and make snoring more unlikely.
In order to keep yourself from snoring, stay hydrated. In a person that is dehydrated, the nasal passage secretions are thicker, which means they have the ability to block the airways and increase snoring. You can decrease your chances of snoring by drinking a minimum of 10 glasses of water per day. If you find it difficult to drink that much water, you can substitute any beverage that doesn’t contain caffeine.
Pregnant women, who discover that they snore, should consult a physician. Although lots of women who are pregnant snore during some time in their pregnancy because of the increased amount of pressure, you should ensure your snoring isn’t depriving your unborn baby of vital oxygen. If you snore during your pregnancy, check with your doctor to gauge your snoring’s impact on your baby.
People who are constantly congested because of allergies are a lot more likely to experience snoring while they sleep. When you are congested, your nasal passages will become constricted, blocking airflow and causing you to snore. You can take decongestant medications prior to going to sleep, as this can give you some nice peaceful rest for the night.
Illegal drugs should never be used. They are known to contribute to difficulties sleeping including snoring. Marijuana can affect you the same way legal prescription medications do; it relaxes you. Obviously, street drugs like pain killers, have this effect as well. Being fully relaxed feels great when you’re conscious, but it’s not so good when you’re snoring in your sleep.
Resting your head on a firmer pillow can help to cut down on snoring. Softer pillows can cause the muscles in your throat to relax and restrict your airways. When your passages narrow, you start to snore. It may be helpful to rest your head on a firmer pillow.
Raise your head with pillows to soften your snoring. Try using a pillow that’s extra thick. Using multiple pillows may also work. This puts your head in a more upright position, and that increases airflow which may result in a reduced amount of snoring.
If you are snoring, determine if it is caused by any of your medicines. Certain medications dry out the nasal membranes, which can make them swell and reduce how much air can pass through them. Furthermore, some other medications contain sedatives which can cause your throat muscles to relax enough to restrict airflow, causing you to snore.
If allergies and congestion are a part of your life, this can impact the frequency of snoring during the night. Congested nasal passages don’t allow air to pass through easily, leading you to breathe through your mouth and snore. One option is to take a decongestant before your bedtime; however, you should only use products that are formulated for nighttime use. Otherwise, it may be difficult to fall asleep.
If you snore, watch what you consume before bed. Any kind of drug can relax your throat muscles to the point that you can’t breathe properly. Wine, beer and other alcohol have this effect on your throat, as do muscle relaxants. As these muscles become relaxed, they compromise your airway. As a result, you snore loudly. Water is always the safest bet if you need to have something to drink before bed.
Resting your head on a firmer pillow can help to cut down on snoring. A pillow that is too soft can actually be too relaxing, encouraging the muscles in your throat to go slack and ultimately reducing the effective size of your airway. Because air is having a harder time getting through, you’ll start snoring. Therefore, the use of a firm pillow is necessary to help keep your air passages open.
Consider exercising your tongue regularly. Whilst it sounds ridiculous, regular tongue exercise is as simple as moving your tongue around in your mouth and frequently sticking it out. Extend your tongue, keeping it rigid, pointing the tip first to the left, and then the right. Make sure to hit all four points of the compass in the exercise routine. Your tongue will tone up and stay where it belongs as you sleep.
Quitting Smoking
To cut down on your snoring, do not lay on your back when you go to sleep. If not sleeping on your back is an issue, you could always attach an item like a tennis ball to your nightwear. When you try to roll over onto your back, you will feel uneasy, and will almost instantly roll over again.
Quitting smoking can have a huge impact on your snoring. If you’re unable to quit successfully, try not to smoke for at least two or three hours prior to going to bed each night. Smoking irritates your throat, which can cause your airways to narrow. Constricted airways lead to more snoring, and quitting smoking can stop this problem from occurring in the first place.
It’s a great old home remedy that has come in many forms over the centuries, but give the old tennis ball treatment a try. The tennis ball cure is a unique method which involves attaching a tennis ball to the back of your pajamas. The result is that it reminds you, even in your sleep, not to sleep on your back. Once you are comfortable with sleeping off of your back, you can stop using the tennis ball.
Can you believe singing loudly might help you get rid of your snoring? One doctor suggests that singing can help you build your throat muscles and the muscles in your soft palate. This will help you stop snoring. Increasing the strength of the muscles in your throat will open airways and decrease snoring.
If you are a victim of snoring, a simple trip to the dentist may be the solution you are looking for. Your dentist can prescribe a mouth guard to help in the battle against snoring. You should wear the mouth-guard every night, as it can lessen the chances of snoring; it holds your lower jaw in a position that is slightly forward, keeping your airways open sufficiently.
Do not exercise too heavily within one hour of bedtime. Physical exertion can shorten your breath when you sleep. The lack of breathing will constrict the airways to the mouth and nose, thus resulting in snoring throughout the night.
Sleeping with your mouth open encourages snoring, since the sounds are made by breathing through the mouth and down the throat. If you work on breathing through your nose, air will be able to bypass the throat entirely. It’s possible to avoid breathing through your mouth by using chin straps or mouth sealants. That way, your mouth stays closed when you are sleeping. Most pharmacies carry such devices, so simply ask your pharmacist for a recommendation.
If you have a snoring problem, then be mindful of what you eat and drink before bed. Muscle relaxers and alcohol can loosen your throat muscles. This may cause collapsing inward, which can obstruct your air passages and cause snoring. If you hope to remain hydrated prior to going to sleep, water is the best choice.
Refrain from consuming dairy products late at night if you want to reduce snoring. This food will yield mucus, which can restrict your airways when you sleep. The dairy that produces mucus may cause your airways to be blocked, which could lead to excessive snoring.
A tennis ball can often be used to reduce snoring. Fasten the ball onto the back of clothing before you are about to go to sleep. Each time you roll over onto your back, the ball will prompt you to switch back to your side. Sleeping on your side reduces snoring significantly.
Many people who snore ignore the fact that their snoring affects the relationships they have. Snoring can cause anger, frustration, and ultimately, separate sleeping arrangements. This obviously isn’t healthy for a relationship and therefore it is essential to consult your doctor about permanent snoring relief.
An exercise routine for your tongue can help solve your snoring. Though it is uncommon to think of your tongue in this way, it can actually be exercised easily by thrusting it out of the mouth over and over again. While you’re doing this, keep your tongue rigid when it’s extended. Point the tip of your tongue in one direction, followed by another. In the course of each exercise, point your tongue up, down, left, and right. Your tongue muscles will become stronger, which reduces the chance that you will snore.
Treat your allergies to help eliminate snoring. Sometimes when a body has an allergic reaction, respiratory issues can be produced by clogged nostrils. They will often breathe with their mouths since their nostrils are clogged, which causes snoring. Keep a humidifier in your bedroom, and take an antihistamine to control your allergies.
Whether it’s just an annoyance or a symptom of a bigger health problem, snoring needs to be dealt with. Don’t be afraid to consult with a doctor about your snoring problem. If you use the advice you have read in this article, you should be able to find some relief, and get a good night’s sleep.
The simple act of snoring can cause or affect, many other health issues. Snoring deprives your brain of oxygen, which can lead to high blood pressure. This can cause damage to the carotid arteries, adds to plaque formation throughout the arteries that carry oxygen to the brain and can lead to stroke. While this is not always the case, it is an important reason to prevent, and cure snoring.
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