Snoring is an indicator of other health problems, and can be more than just a nuisance. There are several things that cause snoring, some minor and some serious. Keep reading this piece to learn more about the causes and treatments for snoring.
A change in your sleeping position of choice may help you stop 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. To keep your airways open, try sleeping on your side.
Ironically, if you take sleeping pills, you can end up snoring — so if you don’t take them, you reduce your risk of snoring. Sleeping pills work by helping your muscles relax. This will also relax the muscles that control your nasal passages, which means less air can get through. The outcome of this is that you end up snoring.
Even though it can sound silly, singing may eliminate your snoring. Singing is a great way to exercise and strengthen the throat muscles. Having toned muscles in the throat reduces snoring. If you do not like singing, you can get the same results from playing wind instruments, such as the saxophone or the trumpet.
Raise your head with pillows to soften your snoring. Use a very thick pillow to support your head. You could also stack a couple of pillows together. This forces your head into an upright position. As a result, your airways will open up and you will snore less.
Stay away from all illegal drugs. Many drugs, legal and otherwise, increase the likelihood of snoring. Even something like marijuana is not good because they cause your airways to relax. Of course, painkillers provide this effect too. There are numerous reasons to avoid illegal drugs, and snoring is just one of them.
Prescription Medications
Stop snoring as much by quitting your smoking habit. If you can’t quit altogether, at least kick the habit for the few hours immediately before bed. Smoking irritates your throat, which can cause your airways to narrow. When your airways are restricted, you’re more likely to snore. Therefore, if you quit smoking, you reduce the risk of your throat becoming swollen and decrease your chances of snoring.
Prescription medications may be causing your snoring, speak with your doctor about it. Prescription medications can cause you to snore as a side effect. There are many medications currently available that may relax the muscles in your throat and restrict airways. These medications include pain medicine, muscle relaxers, sleeping pills and antihistamines. Restricted airways contribute to snoring.
Side sleeping is a great way to prevent snoring. Sleeping on your back makes it more likely that you will snore. However, stomach-sleeping causes stress to your neck. For these reasons, being bilateral is the optimal position for sleeping.
Using nasal strips is a great way in reducing snoring. The strips are similar in appearance to a Band-Aid. That being said, they don’t perform the same way as a Band Aid. Their special design helps to open up your nasal passage. You’ll be able to breathe easily through your nose and avoid snoring through your mouth.
Singing aloud is a technique for reducing snoring. Some doctors recommend singing as a means for building up palate and throat muscles. Greater muscle tone can then help keep passageways open during sleep, helping you rest easier.
Try getting OTC medication for your snoring by asking a pharmacist. There are various prescriptions, but OTC medications can work and save you money too. These types of medicines decrease swelling, and other things which lower the ability of air passages.
Check your current medications for any side effects that involve snoring. There are various medications that can dry nasal passages, which can cause them to restrict airflow and swell. Others can make you feel sleepy and cause the throat muscles to relax and not take in adequate air.
Avoid drinking alcohol if you snore. Another way that you can help diminish snoring is to stay away from pills or antihistamines in the later hours of the night. The reasons to avoid taking these aids is because they cause the muscles to relax, which will directly affect your air passage, and increase the likelihood of snoring.
Dairy products can cause snoring, even in those who do not suffer from lactose intolerance. In all people, dairy products increase mucous production. This excess mucous can obstruct the nasal passages and the trachea. Try replacing the customary warm milk with warm tea instead to see if that cuts back on snoring problems.
To prevent snoring, sleep on your side. If you sleep on your back, the chance of you snoring is greater. However, sleeping on the stomach is not recommended as it can put stress on your neck. This explains why sleeping facing to the side is the optimal way to sleep.
Exercise your tongue consistently. Whilst it sounds ridiculous, regular tongue exercise is as simple as moving your tongue around in your mouth and frequently sticking it out. While extended, keep your tongue rigid, and then proceed to point the tip of your tongue in different directions. Make sure you do this in every direction. Your tongue will tone up and stay where it belongs as you sleep.
Be judicious in your choice of foods, beverages and medications just before bedtime if you frequently snore. Muscle relaxers, alcohol and other drugs can loosen your throat muscles. If muscles relax too much, the passages for air flow can become obstructed and lead to snoring. If you have to drink something before bedtime, make it water.
Many people praise something called the “tennis ball” cure. Simply sew a pocket on the back of your shirt, and insert a tennis ball before retiring. You may also put a tennis ball inside an old sock and pin it to the back of your shirt if your sewing skills are limited. The ball will remind you to not lay on your back, even when you sleep. Eventually, you’ll become accustomed to lying on your side while sleeping, at which point you can discontinue using the tennis ball.
Dairy Products
You might be able to solve snoring problems by using an adjustable bed. These beds let you adjust the upper body to be more vertically-oriented. This has the effect of keeping your airways fully open, which then eliminates, or lessens, your snoring.
Snoring is often caused by eating dairy products, even when lactose intolerance is not present. The reason is that dairy products contributes to the build-up of phlegm, which results in the obstruction of your airway in your throat and in your nose. To decrease your snoring issues, substitute warm tea for a customary glass of warm milk.
Internal nasal dilators is one possible way to treat a problem with snoring. While snoring does not originate in the nose for most people, it does for some. These dilators are custom-fit to your nasal passages; after insertion, they keep your airways open. For people who have this specific condition, this can ease the snoring problem.
Before you go to bed, eat a spoonful of honey. While the reason honey helps is not completely clear, many people swear by this remedy to prevent snoring. Honey may decrease nasal inflammation and dryness, which can help you breath easier and more quietly throughout the night.
For serious treatment for your snoring problems, you can inquire about mandibular advancement appliances with your doctor or dentist. This appliance is inserted into your mouth against your upper and lower teeth. The appliance holds your jaw a little bit more forward than usual to minimize snoring.
It’s time for your tongue to start getting a regular workout. This may seem funny, but moving your tongue back and forth and in and out can build muscle. Extend your tongue and point to the left and then down; continue this technique until you make a full circuit. Include movements to the front and back as well as the right and left to get a full range of motion. When your muscles are more toned, you chances of better breathing are improved.
Try this folk remedy if snoring is driving you crazy. People who lay on their backs snore more, because of the tissues in their airway collapsing, so try using a tennis ball attached on the backside of your pajamas so you have to roll to the side to sleep.
Adjustable Bed
Alcohol and sleeping pills cause your nervous system and throat muscles to relax and make you snore. You may eventually have to cope with sleep apnea, which is directly related to cardiovascular disease. So, it is wise to avoid both of these substances.
If nothing seems to help with your snoring, it may be time to purchase an adjustable bed. An adjustable bed allows you to adjust your upper body so that it is more vertically-oriented. This will keep your airways unrestricted, and will drastically help reduce snoring.
If you suffer from snoring, blow your nose and use a simple saline spray in your nose before hitting the sack. This will allow you to breath easier at night. You will probably breathe out of your nose less if you don’t have a clogged up nose.
Losing weight can help you reduce snoring. Excess weight accumulates all over your body, including on your neck. This puts pressure on your airway or causes partial obstruction, leading to the vibrations that result in snoring.
If you have a drink or take a sleeping pill before bed, it can cut down on snoring. The active ingredients keep your nervous system from working as busily, making your jaw and throat relax. Snoring can be caused by lax and lagging muscles in the throat. Ask your doctor before starting any treatment to ensure it’s right for you.
Try using essential oils to get some relief from snoring. Oils like eucalyptus and peppermint can help open up clogged nasal passages. You will breathe easier and be less likely to begin snoring if you make use of them. Give them a try the next time you are feeling stuffed up.
Stay away from eating dairy products before you go to sleep to eliminate snoring. Eating dairy products can produce mucus, which in turn, causes you to snore. Those dairy products that produce mucus will end up blocking your airways and that leads to excessive snoring.
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Reduce snoring for your own sake and for others, too. If you want your snoring to cease, consider the use of nasal strips that are applied over your nose each evening before bed. The reward of a good night’s sleep for you and your partner will far outweigh the less than stylish look.
As you can see by now, snoring can be a health-related issue. You will have to try different things until you find a solution that works for your particular situation. However, when you implement the advice from the article above, you’ll be better equipped to treat yours.
If you want to reduce snoring, limit alcohol and excess food several hours before bed. Eating too heavy and drinking alcohol will relax throat muscles. This can cause you to snore, even if you haven’t snored before!