Many people are embarrassed to discover that they are prone to snoring. The people that are self conscious about the way they snore, think there is nothing they can do to cure some unwanted noise during sleep. This is just not true, the tips provided in this article can help you learn different ways to make some of your snoring disappear while you are sleeping.
In order to keep yourself from snoring, stay hydrated. When you are hydrated, your nasal passages stay unclogged and you are able to breathe without snoring. Try to drink at least ten cups of water every day, to reduce your chances of snoring at night.
To stop yourself from snoring, you may want to change positions when sleeping. Many people sleep on their backs since gravity forces their heads down, which closes the throat. Sleeping on your side will lessen the weight on your neck and make snoring more unlikely.
Elevate your head while you sleep, to reduce snoring. Lay your head on a large, thick pillow. Using two or more pillows is also a possibility. This puts your head at a more natural angle, which keeps air flowing through your nasal passages and reduces snoring.
It is crucial to determine what the source of your snoring actually is. Some medical conditions can be at the heart snoring, and it is imperative that you see a doctor to find out if you need medical treatment. Whether the problem is serious or not, your snoring could get worse over time.
Talk to your doctor about prescription medicines that might cause you to snore. Some prescription medications can make you snore. Prescriptions such as pain killers, muscle relaxants, or antihistamines can cause relaxed muscles and restricted airways. Snoring is often caused by restricted air passages.
Many snorers have tried sleeping while propped up at an angle on multiple pillows to open their airways and have been successful. Having your head raised up during sleep may help nasal drainage move down your throat easier, so that it doesn’t clog up your nose. You may find that it helps alleviate or reduce your snoring.
Nasal strips offer an excellent alternative to snoring. These strips look much like a Band-Aid. Apply them to your nose to breathe properly. These strips are specially designed to open nasal passages. This facilitates breathing through your nose, and when you do that, you won’t snore.
Sleeping Pills
The best sleeping position to reduce the risk of snoring is lying on your side. Those who sleep on their back have an increased possibility of snoring. However, you will hurt your neck if you lay on your stomach while sleeping. This consideration shows why side sleeping is the most beneficial choice.
Using sleeping pills is a real catch-22 if you have trouble with snoring. The pills make it easier to get to sleep, but they also encouraging snoring, making your sleep less restful. One of the ways that sleeping pills work is to relax the muscles of your body. This will also relax the muscles that control your nasal passages, which means less air can get through. This constriction of your airways can lead directly to a night filled with snoring.
Before you head to bed, have some spoonfuls of honey. While there’s no hard and fast evidence of why it is successful, a lot of people are convinced that honey is really beneficial if you are trying to reduce snoring. Honey is used in folk remedies to soothe many health conditions, so it is not surprising that it may help snoring as well.
Illegal drugs should not be used. They can cause you to snore, let alone the other health hazards they create. Most drugs, including marijuana, tend to cause your body to relax. Street drugs and pain killers have same effect. These things might make you feel good during waking hours, but once you fall asleep, you’ll start snoring.
Avoid sleeping on your back to make it less likely that you will snore. You can avoid sleeping on your back by attaching a small pillow or some other object to the back side of your sleeping attire. Rolling over will be uncomfortable, and you will not stay in this position.
If your sinuses are congested as a result of allergies or illness, you are at a high risk for snoring. When you are congested, your nasal passages will become constricted, blocking airflow and causing you to snore. Taking a decongestant an hour before bed can help to clear out your nose and allow you to sleep well.
The effectiveness of the simple “tennis ball cure” is substantiated by many people. First, sew a pocket into the back of a plain t-shirt, then place a tennis ball in the pocket. Sleeping on your back will be very uncomfortable, and you will roll over onto your side. After you get accustomed to sleeping on either side, you will not have to use the tennis ball any more.
Speak with your doctor to see if one of your medications is creating your snoring. Some of these medications can make you snore. Medication like pain killers, sleeping pills, muscle relaxers, and antihistamines can relax muscles and restrict airflow. Snoring is caused by restricted airways.
Consider the possibility that your allergies may be causing your snoring, and visit your doctor for treatment. If your allergies go untreated, it may cause your nasal passages to swell. When this happens, you must mouth-breathe. Snoring is a common result of this behavior. There are many over the counter choices, or if your allergies are severe, see your doctor.
Those that are overweight or carry extra weight in their neck are more prone to snore. The excess tissue of fat surrounding overweight people’s windpipes do not help the situation. If you’re overweight, try to lose a few pounds. Not only can you stop your snoring, but you will be healthier as well.
While it isn’t a quick fix, losing weight might be the best remedy for snoring. When you are carrying excess weight, the extra fat cells all distributed all over your body, including around your throat. This results in partial obstruction and leads to vibrations that cause snoring.
Stop snoring as much by quitting your smoking habit. If you are unable to stop smoking, cut down and do not smoke near bedtime. Every time you smoke a cigarette, your throat swells up, and your air passages narrow. Once this occurs your snoring will get worse, so avoid cigarettes after dinner, if possible.
You may find relief from snoring by using essential oils. There are a few essential oils, especially eucalyptus and peppermint, that are very useful for unblocking nasal passages. They make it easier for you to breathe and therefore, more likely that you will sleep without snoring. Whenever you are stuffed up try essential oils.
Sleep on your side to reduce the chances of snoring. Sleeping on your back will help you sleep without snoring. Then again, if you sleep on your stomach, it will cause you stress on your neck. So it is best to sleep on your side.
Certain exercises may help eliminate snoring. These exercises work the muscles in your throat, which strengthens them and prevents them from collapsing as you sleep. Two of the most common exercises are repeating vowels and tongue curling. This increases the strength of the muscles in the upper respiratory tract that are responsible for snoring.
It does not matter whether you are normally classified as lactose intolerant or not; snoring is commonly caused by the consumption of dairy items. This is because dairy products encourage phlegm production, which in turn, obstructs your airway both in your nose as well as in your throat. Try replacing the customary warm milk with warm tea instead to see if that cuts back on snoring problems.
There are appliances called mandibular advancement appliances which may help your snoring. These type of appliances fit right into your mouth, and go right up to your lower and upper teeth. The appliance positions your jaw to help alleviate snoring.
Adjustable Bed
If you suffer from snoring, the answer to your problem may be a visit to your dentist. The dentist can take a mold of the shape of your mouth and create a custom mouth guard. This mouth-guard, worn only at night, will pull your lower jaw forward just enough to keep the tissues of the throat from collapsing during sleep, causing you to snore.
An adjustable bed can help you to solve a snoring problem. You can keep your torso more upright when you sleep on an adjustable bed. This has the effect of keeping your airways fully open, which then eliminates, or lessens, your snoring.
Sleeping with your mouth open encourages snoring, since the sounds are made by breathing through the mouth and down the throat. Breathing through your nose will allow air to bypass your throat. You can use chin straps or mouth sealant to stop mouth breathing. You can find these devices at your local pharmacy.
The amount of sleep you get each day will affect how badly you snore. It’s not just the quantity of sleep you get, but also the consistency and quality of the sleep you get. You should strive to go to sleep at night and get up in the morning at the same time, respectively, every day.
Blow your nose and use a nasal spray before going to bed. Having clean and clear airways reduces the amount of work it takes to breath, and can keep you from snoring. You’ll be able to breathe nasally instead of through your mouth.
Some basic exercises can cut down on snoring. Daily throat exercises can keep throat muscles from collapsing by strengthening them. These exercises involve saying vowel sounds and curling your tongue, which will build strength in your upper respiratory system and reduce the weakness in muscles that cause snoring.
Change your sleeping position to your side and reduce your snoring. Loud snoring can be a problem for your partner and cause conflict. Sleeping in this position is not linked to any kind of medical facts for reduction of snoring. Anecdotal evidence does exist to support side-sleeping and its ability to open airways and minimize snoring.
Mandibular Advancement Appliance
Avoid using sleeping pills and alcohol to stop snoring. Most drugs with a depressant or muscle-relaxant effect will slow down the nerves and make your jaw and throat muscles relax, potentially making your breathing easier. This activity may cause snoring. Both alcohol and sleeping pills are known to cause or exacerbate sleep apnea, so be cautious.
Talk to your doctor about the advisability of being fitted for a mandibular advancement appliance. These type of appliances fit right into your mouth, and go right up to your lower and upper teeth. As the name indicates, a mandibular advancement appliance sets your jaw a little forward from it’s regular position, which can help ease the snoring.
Most snorers do not think of what effect their condition has on their partner. Snoring can cause a strain on your relationships and frustrate sleeping partners. Discuss your snoring with a doctor to see what he or she recommends.
Hopefully, by using the tips you find in this guide, you will be able to reduce the snoring that annoys your spouse as you sleep. Just remember this advice and be persistent in your efforts, and you should experience an improvement with snoring soon.
Whether you are someone who snores or are not able to sleep because of someone who is snoring, an amazing tip to help reduce ones snoring would be to use many pillows. Raising your head with pillows allows you to clear your airway and breathe more easily. This will be a quick way of alleviating your snoring.