Nobody really discusses snoring openly, so it can be rather difficult to learn ways to alleviate it. If your snoring has made it impossible to get a restful night of sleep, this article will be extremely helpful.
To prevent snoring, you should consider altering your sleeping position. Gravity is the main cause of snoring when laying on your back. Gravity pulls on the muscles at the front of the throat causing airways to narrow. 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.
Try changing your sleeping position to cease snoring. Gravity is the main cause of snoring when laying on your back. Gravity pulls on the muscles at the front of the throat causing airways to narrow. Sleeping on your side allows you to position your head and neck more comfortably, resulting in clearer breathing and less snoring.
Snoring can be remedied by sleeping propped upon 2-3 pillows or by sleeping in a position similar to sitting. By sitting upright while sleeping will help nasal drainage from clogging up the nasal passages. This will help your snoring.
Making goofy “fish faces” may help reduce snoring. While it sounds funny, making these faces helps make the muscles of the face and throat stronger. To do the exercises, keep your mouth closed while sucking in your cheeks. Moving you lips in a fish-like movement will give the right muscles a workout. Try to do this a few times a day, it only takes seconds.
Keep yourself hydrated to avoid snoring. When dehydrated, your airways will become parched, making it more difficult for air to flow through. 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.
Nasal Passages
If you have allergies or another condition that causes congestion, the chances of you snoring are increased. Air can be blocked from coming through nasal passages which can cause you to snore. Before you go to sleep, take a decongestant to sleep better.
Keep your nasal passages open to prevent snoring. If your nose is clogged or swollen, you are more likely to snore. Take a steamy shower or use a humidifier, vapor rub, or neti pot to unclog your nasal passages when you’re suffering from a cold. Nasal strips are a good option, as they open up the nasal passages, increasing the amount of air you breathe through your nose.
You can reduce your snoring significantly by quitting smoking. Another possible solution is to cease smoking each night, several hours before you go to bed. Smoking causes your throat to swell, leading to a restricted airway. Once this occurs your snoring will get worse, so avoid cigarettes after dinner, if possible.
Consult your physician to discuss whether or not your medications may be causing you to snore. Some medications that you obtain by prescription can have a tendency to make you snore. For example, pain killers and muscle relaxants can loosen the muscles in your throat, causing it to restrict your airway. Snoring is caused by restricted airways.
The importance of losing weight if you snore cannot be overemphasized. Having extra weight around your neck can put an increased amount of pressure on the airways. This causes your airways to partially collapse during the night. Dropping only five or ten pounds can reduce snoring significantly.
Try getting OTC medication for your snoring by asking a pharmacist. Prescription medications also exist, but they are usually more expensive than over-the-counter treatments. The medicines counteract the swelling, and other factors that narrow your air passages.
The ingestion of dairy products have been shown to cause snoring. Dairy increases the thickness of your mucus which then blocks your airways and gives you difficult breathing. To determine if this is the cause of your snoring, avoid that glass of warm milk and try a cup of warm tea instead.
Dairy Products
Before going to sleep, dine on a spoonful of honey. Though the reason for its effectiveness is unclear, many proclaim the benefits of honey for reducing snoring. When you consider honey’s many other health benefits, it doesn’t seem so strange that it can also help with snoring.
Even if you have not been diagnosed with lactose intolerance, dairy products are a common culprit of snoring. In all people, dairy products increase mucous production. This excess mucous can obstruct the nasal passages and the trachea. Replace milk with other beverages and stay away from cheese and yogurts to see if it makes a difference.
Change your sleeping position to help cure your snoring. Sleeping on one’s back is a major cause of snoring. In this position, your throat tissue and muscles are too relaxed. To stop snoring, try to sleep on your side.
With any luck this article gave you the information you need to quit snoring, and get a peaceful night’s sleep. Use the tips that have been provided, and you should be able to snore less within a short amount of time.
Interestingly, it is possible to eliminate snoring using a tennis ball. You can sew a pocket inside the back of your night shirt for the ball, or simply pin the ball onto the back of the shirt. While sleeping, you’ll naturally be on your side so that you won’t feel this ball crushing your back. While you are asleep on your side it will reduce your snoring greatly.