Want to stop snoring? Many people snore, but when it starts to disrupt your sleep you may have a serious health problem on your hands. Check out the below article to discover methods to decrease, eliminate, or prevent your snoring from occurring.
If you are a smoker and you snore, you may want to consider quitting smoking. Smoking irritates your throat and causes it to swell, leading to blockage and snoring. Swelling in the throat is one of the major causes of snoring.
One simple way to reduce snoring is to watch your sleeping position. 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. To keep your airways open, try sleeping on your side.
To prevent snoring, keep nasal passages open. A nose that is clogged or constricted in another way can cause you to snore. If you catch a cold try and unclog your nose by using vapor rubs, humidifiers, or steam showers. Nasal strips open up the nasal passageways, allowing unimpeded breathing through the nose.
Though it may seem uncomfortable at first, try sleeping in a semi-upright position by utilizing multiple pillows. Nasal drainage will not obstruct your nose or throat and go down to your lungs right away. This technique will help to prevent you from snoring.
Illegal drugs should never be used, under any circumstances. Illegal drugs can contribute significantly to your snoring issues. Marijuana, for example, is a drug that relaxes the body. Clearly, drugs off the street that function as pain killers can affect you this way, too. Even if these products relax you and help you go to sleep, they will not keep you from snoring.
Throat Muscles
Consult your doctor regarding any prescriptions you may be taking that could be making you snore. Some of them might be the cause of your snoring problem. Any medicines that relax muscles, or constrict the airways, can cause snoring. These airway restrictions create a snoring environment.
Have you heard that singing can help to alleviate snoring? When you sing you are exercising your throat muscles, giving them strength. Throat muscles with strength are less likely to permit snoring. Also, some musical instruments, like the trumpet or saxophone, can strengthen your throat muscles.
In order to decrease snoring, be as physically active as you can. You may reduce your risk of snoring by regulating your breathing patterns with exercise. The exercise helps in two ways. Your stress is reduced, and your breathing system is kept in tip-top shape. High levels of stress can also alter your breathing patterns and increase the likelihood that you will snore.
If you are snoring while pregnant, see your doctor immediately. Snoring may be a sign that your fetus is being deprived of oxygen. Ask your doctor for advice on how to prevent problems that snoring can cause your baby.
Sleep on a firmer pillow if you want to quell your snoring. Soft pillows relax your throat muscles, which narrows your airway. You are going to begin snoring because air cannot get through as easily. A pillow that is firm, however, can assist in opening air passageways.
Make sure that you are hydrated so that you can prevent snoring. Dehydration can restrict your nasal passageways by thickening the mucus in them and making it stickier, which increases the likelihood of snoring. Try to consume about 10 cups of water every single day, in order to reduce the chance of you snoring.
Push your tongue along the back side of your top teeth in the front to strengthen your throat muscles. For about three minutes or so, slide your tongue toward the back of your mouth and then back up to your teeth again. This tongue exercise will help strengthen your muscles so that your tongue does not fall backward so easily, and may help reduce snoring.
Have a discussion with your doctor about any medications you are taking that could be causing your snoring. There are many prescription medications that can cause snoring. Most medications that contain antihistamines relax the throat muscles, which restricts airflow. Airways that are too narrow cause snoring.
Try staying away from moderate exercise within a hour of your bedtime. Exerting yourself in any manner near bedtime can lead to shortness of breath when it’s time to go to sleep. Your airways are then constricted, and nighttime snoring will be the result.
Nasal Strips
A natural remedy for snoring sufferers to try is honey. Honey helps reduce snoring; however, scientists at this time have been unable to figure out why honey works so well. This is not really that surprising when you think of the myriad of other applications honey has in folk medicine.
Nasal strips are very efficient against snoring. The strips are similar in appearance to a Band-Aid. However, they work very differently from bandages. Nasal strips actually open your nasal passages. This can make it simpler to breath through your nose, which can prevent snoring.
Change your sleeping position to help cure your snoring. People who sleep on their back are much more likely to snore during the night. That position causes the tissues and muscles in their throat to fall and relax. When you sleep on your side, your airway is less likely to get blocked, so you can enjoy a peaceful nights sleep free from snoring.
Sleep on a firmer pillow if you want to quell your snoring. Softer pillows cause the muscles in your throat to relax, making the air passages too narrow. Because air is having a harder time getting through, you’ll start snoring. A firm pillow can help to open your airways.
Interestingly, it is possible to eliminate snoring using a tennis ball. Prior to going to bed, attach the ball to your nightwear. When you sleep, you’ll naturally turn to your side whenever you feel the ball behind you. It is proven that sleeping on your back increases snoring while sleeping in the side position decreases snoring.
You can diminish your snoring by quitting smoking. However, if quitting is not an option, refrain from smoking in the hours before bedtime. Smoking causes your throat to swell, which narrows the airway. Cutting back on smoking or eliminating it entirely will reduce the amount of throat inflammation you suffer and make snoring less common for you.
Look into purchasing an adjustable bed as a means of reducing your snoring. You can arrange this bed so you sleep in a slightly upright position. This will relieve some of the effects of weight and gravity on your airways. This is an ideal way to reduce snoring.
Throat exercises can help reduce snoring. One exercise to help against snoring is to press your tongue against your front teeth. Move your tongue back toward your throat, and then thrust it forward until it hits the back of your teeth. Repeat this cycle of moving your tongue forward and back for several 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.
Losing weight may help lessen or eliminate your snoring. When you are carrying excess weight, the extra fat cells all distributed all over your body, including around your throat. This weight will end up putting pressure on your airways, and can cause a partial obstruction, which leads to vibrations that causes snoring.
In order to snore less, sleep facing sideways. If you sleep on your back, that increases your chances of snoring. However, if you roll over onto your stomach, your neck will experience stress. Refraining from sleeping on your back and instead opting for your side will be more ideal for you.
If you have a partner complaining about your daily snoring, the blame might be attributed to dairy products. If you are eating them just before going to bed, stop doing so for seven days and see if things get better. Dairy can cause mucus to build in the throat of some individuals. 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.
If you lose weight, your snoring will naturally be reduced. When you store excess fat in your neck area, it increases the pressure your airway is experiencing. This may cause you to have a slight collapse of your airways during the night. You can see decreased snoring by just losing a few pounds.
Try using certain essential oils to help you with you snoring problem. Peppermint oil or eucalyptus oil are just two of the essential oils that can reduce nasal congestion. They allow you to breathe more easily, which helps to alleviate any snoring issues. Try this easy solution next time you feel stuffed up.
There are a number of methods to stop snoring. Using the tips here ensures that you’re only taking the best advice and putting it into use. Do not let snoring ruin another good night of restful sleep.
Here’s one funny way for you to be more mindful of your snoring. Since people who sleep on their backs suffer more from snoring due to the tissues of the airway closing in, try sewing or taping small balls or tennis balls to the back of your pajamas to encourage you to roll over to your side during sleep!