Snoring can be a real nuisance to deal with every time one sleeps, but it could be something more than a bunch of funny noises. This could be a bodily signal that a major health problem needs to be addressed. The following advice will help a person effectively treat their snoring.
It is crucial to determine what the source of your snoring actually is. Sometimes snoring is the result of a larger, more significant medical problem, and trying to treat the snoring without addressing the core issue will not get rid of it. Actually, it could worsen.
Keep your weight down to avoid snoring. Even though excess body weight isn’t always the cause of snoring, extra neck fat places pressure on your nasal passages, and can cause you to snore. If your snoring gets worse after gaining a few pounds, losing them may help.
Your odds of snoring go up considerably if you have allergies or similar issues that cause nasal congestion. Congestion causes nasal passages and airways to become constricted, which can block air and result in snoring. One way to fight this is, to take decongestant medicine before going to bed so you can get more of a relaxing night of sleep.
Nasal Passages
Nasal strips may help reduce snoring. Visually, nasal strips are similar to Band-Aids. They are not the same as bandages, however. These strips open your nasal airways automatically. You can breathe more easily from your nose that way, and therefore you will not snore.
If your nasal passages remain open, you can prevent yourself from snoring. If you are congested, or your nasal passages become constricted, you’ll snore. When you catch a cold, clear your nose with a neti pot, humidifier, steamy showers or vapor rubs. You might give nasal strips a try, as well; these lift your nasal passages open, allowing air to flow more freely.
If snoring is a problem for you, avoid alcoholic beverages. Avoid sleeping pills, antihistamines and tranquilizers before bed. Such drugs are muscle relaxers. While they have their uses, they also tend to affect your breathing passages, and make snoring more likely and severe.
Illegal drugs are bad for a myriad of reasons. Illegal drugs can contribute significantly to your snoring issues. Pot will make your throat relax and collapse while you sleep. Pain medications also have the same effect. You may enjoy feeling relaxed before you sleep, but you may pay by snoring later.
Determine whether or not medications that you take could be causing your snoring. Certain medications dry out the nasal membranes, which can make them swell and reduce how much air can pass through them. Other medications can cause sedative effects which make throat muscles relax and minimize air when asleep.
Congestion from allergies or other conditions which plug up your nose will cause snoring. Congestion makes passages and airways in the nasal cavity become blocked, which inhibits the flow of air and develops into snoring. Taking a decongestant medicine before you go to bed will reduce this.
Run a humidifier each night when you go to bed. Humidifiers put out a consistent stream of warm vapor that can moisturize the air. When you inhale moist air, your nasal passages, throat and airway are moisturized. This can help to reduce snoring.
Limit the duration of exercise you get during the hour before going to bed. This is because your breathing can be interfered with by the exercise, just prior to you going to sleep. The lack of breathing will constrict the airways to the mouth and nose, thus resulting in snoring throughout the night.
If you snore often, watch what you eat prior to going to sleep. Many foods and beverages contain mild sedatives, which can cause the muscles located in your throat to relax too much. The muscles then collapse inward and block airways; this results in snoring. If you must drink something before bedtime, make it water.
A natural remedy for snoring sufferers to try is honey. Many people find this method very efficient, even though no studies have shown how honey works to reduce snoring. Since honey is an effective ingredient in many folk remedies, it’s not surprising that it can help with snoring too.
Eating dairy products can cause snoring. This is true even for those who are not known to be lactose intolerant. Dairy products make the body produce more phlegm. This substance blocks passageways in the nose and throat that are used for breathing. Try replacing the customary warm milk with warm tea instead to see if that cuts back on snoring problems.
Sleep in a different position, if you’re having an issue with snoring. Most snoring is caused when a person lays on their back. Your throat relaxes and your head falls backwards, stopping the air flow and causing your to snore. Positioning yourself to sleep on your side stops this from occurring, and allows you to get a peaceful night’s sleep.
The common tennis ball can be a great aid in reducing snoring. To use this method pin a tennis ball onto the back of the pajamas you will be wearing that night. The discomfort you feel from the tennis ball will naturally cause you to turn to sleep on your side. Sleeping facing sideways is a useful technique for reducing snoring.
It’s time for your tongue to start getting a regular workout. While this might sound a little odd, when you stick your tongue in and out, you are exercising it. Hold it out rigidly and then slowly move the tip from side to side. Point to the four directions of the compass. When your muscles are more toned, you chances of better breathing are improved.
Try using essential oils for a little snore-reducing aromatherapy. Essential oils, like eucalyptus and peppermint can open stuffy nasal passages. These oils can make breathing easier, thereby helping you to sleep without snoring. Try them out when you get a little congested in the future.
If nothing seems to help with your snoring, it may be time to purchase an adjustable bed. These beds offer you the option of positioning your upper body at several different angles. This will keep your airways unrestricted, and will drastically help reduce snoring.
An easy way to reduce snoring is to do snoring exercises. Try doing some throat exercises for about 15 or 30 minutes to keep your throat muscles from collapsing. Pronouncing vowels and tongue curling can strengthen the upper respiratory muscles to prevent snoring.
Snoring is not always just an annoyance; it can also be a sign that something is wrong. When your body gives you signs like this, you must be proactive and find out what it is trying to tell you. The tips found here might be able to help you find the cause of your condition, and help you to get a better night’s sleep.
Talk to your physician about getting fitted for some kind of mandibular advancement appliance. These type of appliances fit right into your mouth, and go right up to your lower and upper teeth. Your jaw will be pulled and held in the correct position as you sleep, allowing your airway to remain open.