Millions of men and women of all ages can be afflicted with snoring. There is a good chance that either you, or your loved one, is a snorer. Snoring can add unnecessary strain to family and romantic relationships. Whether you snore or are tired of living with someone who snores, the information in the article below can help.
One simple way to reduce snoring is to watch your sleeping position. Most people snore when they are lying on their backs, because gravity forces their head down, and your throat may slightly close up. Sleeping on the side is easier, less straining on the neck, and it reduces snoring.
Some people find sleeping with pillows stacked under their back to be helpful in reducing snoring. This puts you in a nearly sitting position. This will stop your nose from congesting and instead allow drainage to flow down your throat. In other words, this will stop you from snoring.
If you are currently pregnant and your partner notices you are snoring, contact your physician immediately. While snoring is a common side effect of pregnancy due to excess pressure on the body, you should ensure that it does not prevent oxygen from reaching your child. Therefore, it is important to visit your physician as soon as snoring occurs to rule out any issues that may harm your unborn child.
Making goofy “fish faces” may help reduce snoring. These exercises build your muscles in your throat and face. Simply suck in your cheeks with your mouth closed. Pucker up like a fish! For best results, try this exercise several times every day.
Illegal drugs should never be used, under any circumstances. The use of illegal drugs can make your snoring worse. Even something like marijuana is not good because they cause your airways to relax. Obviously, street drugs like pain killers, have this effect as well. You might like the relaxed feeling when you are still awake, but once you fall asleep, you will snore.
Nasal Strips
Exercise often to reduce the intensity of your snoring. Exercising can help to regulate your breathing, which may help to prevent snoring. Not only is exercise important for keeping the respiratory system in shape, but it is a great stress-reducer. Higher stress means distorted breathing and a higher chance of snoring.
Nasal strips offer an excellent alternative to snoring. They look a lot like a Band-Aid. However, they function much differently than a Band-Aid. By design, nasal strips help open up your nasal passages while you wear them. This can make it simpler to breath through your nose, which can prevent snoring.
One interesting way to help relieve snoring is by singing loudly. One doctor suggests singing to treat snoring because of the way singing helps to strengthen the muscles in the throat and soft palate. You increase muscle tone which helps assist your passageways narrowing at night, so you don’t snore when you sleep at night.
By reducing the size of your meal portions at night, snoring could be reduced. When you eat a large dinner too close to going to bed, your stomach gets filled up. This can force the diaphragm upwards, and the resulting pressure can decrease or block air passage. When your throat is narrow, airflow is restricted so you are more likely to snore.
If you suffer from snoring and are overweight, you should use consider losing some weight. Extra weight around your airway can cause an increase in pressure, which can lead to snoring. This pressure can cause your airways to constrict or partially collapse as you sleep. By losing only a few pound, you can significantly decrease your snoring.
Get a humidifier and have it on when you sleep every night. A humidifier will moisten the air in your bedroom. When you inhale moist air, your nasal passages, throat and airway are moisturized. This can lead to a decrease in snoring.
If you are snoring, determine if it is caused by any of your medicines. Some medications will dry out your nasal membranes, swelling your nasal passages and restricting your airflow. A sedative effect can occur when other medications are taken, and the throat muscles may become so relaxed that you will not be able to draw in enough air while sleeping.
If you are prone to snoring, then be careful about what you consume immediately before you go to 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. This causes them to collapse inward, thereby obstructing your air passageway, which ultimately results in snoring. In order to stay hydrated, drink water before you go to sleep.
If you snore often, watch what you eat prior to going to sleep. Your throat muscles can be loosened by alcohol, muscle relaxants and other things. The result is that the muscles sag inwardly, blocking air and leading to snoring. If you want to stay hydrated before bed, then water is always your safest choice.
It does not matter whether you are normally classified as lactose intolerant or not; snoring is commonly caused by the consumption of dairy items. Dairy products stimulate your body to produce more phlegm, which can then fill your nose and throat and make it difficult to breathe. Instead of drinking warm milk at night, try warm tea and see whether that helps to reduce snoring.
Think about purchasing an adjustable bed as a way to reduce snoring. You can arrange this bed so you sleep in a slightly upright position. Your airways will be straighter and less constricted by your body weight in this position, making snoring less likely, and less severe.
Dairy Products
You probably get tired of hearing this, but getting thin will probably make you snore less. Excess weight accumulates all over your body, including on your neck. By putting pressure on the airway, it can lead to snoring.
If you have been told that you snore often, dairy products could be the culprit. Drinking a glass of milk before bed might make you sleepy, but try quitting for a week to see what happens. These foods cause mucus to thicken in your throat and airway. If this occurs, snoring may result. If you find that dairy products are causing your snoring, try consuming them before mid-afternoon.
If your sleeping partner lectures you about your horrible snoring, the cause could be overconsumption of dairy products. 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. For some people, dairy products cause mucus to thicken and build up within their throats. This buildup can cause snoring. Continue to enjoy your dairy, just do so earlier in the day.
Essential oils may help cure your snoring problem. Certain essential oils, like eucalyptus and peppermint, are great in clearing congested nasal passages. This will make breathing easier and reduce, or stop, snoring. Try one whenever you have a stuffy nose.
If you have a snoring problem, one place to look for relief is your dentist’s office. 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.
Consult a medical professional about options ,such as an appliance known as mandibular advancement. This kind of device snugs up against your teeth and keeps your mouth closed. As their name states, mandibular advancement appliances help position your jaw a tad forward so that you can stop snoring.
Breathing through your mouth as you sleep makes you much more likely to snore, since snoring sounds occur when air enters and exits the throat through the mouth. Breathing with your nose can let the air bypass your throat. You can prevent mouth breathing by using mouth sealants or chin straps that hold your mouth closed during sleep. Your pharmacy will likely carry these devices.
Eating at least three meals a day is key to beating snoring. You want to eat a light dinner, and this will be much more likely if you’ve eaten well earlier in the day. Having less food in your stomach makes it easier to breath when you lay down and go to sleep.
Blow your nose and use saline nasal spray prior to bed to reduce snoring. Maintaining clear, moisturized airways allows you to breathe more easily during sleep. Without the congestion, you will be able to breathe easier.
As you have seen, snoring is a common ailment. Snoring can make it hard for you to sleep, and probably affects the people who sleep in your house as well. The knowledge provided in the above article can assist you in discovering a method of dealing with snoring so that you can have restful nights again.
Nasal strips can provide great relief to people who snore. Each adhesive strip sticks to either side of your nose, lifting the nostrils upward and forcing them open. If your nostrils are held open, you won’t snore as much. While nasal strips are generally safe to use, you should not use them if you suffer from sleep apnea.