When someone thinks about snoring, one immediately thinks about the awful noise. However, snoring is much more than just that. If a person snores, it may be a signal that something is wrong with his or her body. Use the following tips to help find the source of snoring so it can be treated effectively.
Figuring out the cause of your snoring might be difficult, but it will aid in your treatment. For instance, certain health issues cause snoring and without getting them treated, it won’t go away. It may get worse, actually.
In order to reduce snoring, try a change of sleeping position. Many people sleep on their backs since gravity forces their heads down, which closes the throat. Make sleep easier by rolling over to your side. This will also reduce the stress in the neck, and snoring won’t be as likely to occur.
To fight snoring, a number of people find relief in sleeping propped on multiple pillow, so their body is almost to the point of sitting up. This can allow nasal drainage to go into your lungs, rather than staying in your nasal passages. This will help stop snoring.
You must ascertain the cause of your snoring if you want to end it. Medical conditions can contribute to the development and progression of snoring, and will not improve untreated. Ignoring a bigger medical issue could even make matters worse, in terms of both snoring and general health.
Your doctor can give you information about any of your medications that could be causing snoring. There are prescription medications that cause snoring. Prescriptions such as pain killers, muscle relaxants, or antihistamines can cause relaxed muscles and restricted airways. Restriction of the airway can cause snoring.
Body Weight
Overweight people, especially if they have fatty deposits in the area of the neck, are more likely to snore. The snoring is worse due to the extra fat around their windpipes. Take weight loss into consideration if your weight might be a cause. You will sleep better, feel better, and look better.
If you want to contain your snoring, you need to keep an eye on your body weight. Body weight doesn’t always affect snoring, but any excess fat around the neck can add pressure to airways and lead to snoring. If you begin to snore more often or more severely after gaining some weight, you have one more reason to work off those excess pounds.
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 will help to work the muscles in your jaw and throat, and can reduce snoring.
Make sure you are hydrated well to help prevent snoring also. In a person that is dehydrated, the nasal passage secretions are thicker, which means they have the ability to block the airways and increase snoring. To prevent snoring, stay hydrated by drinking eight glasses of water every day.
You should check the side effects of whatever medications you take, if you’re having trouble with snoring. Some medications dehydrate your nasal membranes. If this happens, the membranes swell, making it harder to breathe, and you snore as a result. Other medications may act as a sedative that could cause your throat muscles to relax so much, enough air isn’t able to pass through as you sleep.
Losing a few pounds can help to reduce snoring. Excess neck fat puts pressure on the airways. This can even cause your airways to partially collapse during the night. Even just losing a little weight can reduce your snoring greatly.
Try exercising your tongue on an everyday basis. While this may sound rather daft, stick your tongue in and then out of the mouth to exercise it. While you’re doing this, keep your tongue rigid when it’s extended. Point the tip of your tongue in one direction, followed by another. Make sure you do this in every direction. The tongue’s muscles will become toned, which may lead to you snoring less.
If snoring is a problem for you, pay attention to what you consume just before bedtime. Sedatives, muscle relaxants, and alcohol will all have an extreme loosening effect on your throat muscles. This may cause collapsing inward, which can obstruct your air passages and cause snoring. Stick to water if you need to drink something to rehydrate yourself before going to bed.
Many former snorers love the “tennis ball solution.” By placing a tennis ball under your shirt on your back, you can implement this method to reduce snoring. What happens is that you feel the ball when you are on your back, and therefore you stop sleeping on your back, cutting down on your snoring. Once you are accustomed to staying off your back at night, take the tennis ball off.
It does not matter whether you are normally classified as lactose intolerant or not; snoring is commonly caused by the consumption of dairy items. The reason for this is that when you consume dairy foodstuffs, phlegm is produced. This can block your airway not only in the throat, but also in the nose. If you usually have warm milk at bedtime, try hot mint or cinnamon tea, instead! That will help you relax and open your airways!
While it isn’t a quick fix, losing weight might be the best remedy for snoring. When you gain weight, it accumulates all over your body – including your neck. This increases your airway’s pressure or partially obstructs it, which causes vibrations that lead to snoring.
Work your tongue out regularly. That may sound funny, but you really can do tongue exercises by sticking your tongue out and in. Try pointing the tongue in various directions while keeping the tongue muscles tight. During your workout routine, be certain to touch on all four compass points. This will tone your tongue’s muscles, and it can help reduce snoring.
One way to easily decrease your snoring is to get plenty of sleep. Having a consistent sleep schedule will also play a key role in the quality of your sleep. You need to go to bed at night at the same hour, and wake up at the same hour each day.
Tennis Ball
If you have trouble with snoring, essential oils may offer some relief. Certain essential oils such as eucalyptus, marjoram and peppermint help relieve nasal swelling and congestion. By making your breathing easier, they will allow you to sleep peacefully through the night without snoring. If a stuffy nose is causing you to snore, try these essential oils.
It’s a great old home remedy that has come in many forms over the centuries, but give the old tennis ball treatment a try. This special technique requires you to put a tennis ball behind your back; you can sew a special pocket on the shirt that you are wearing, or you can put the ball in a sock, then affix it behind your back. This will make it very uncomfortable to lie on your back, forcing your body to turn over. As soon as your body learns to avoid sleeping on your back, you can omit the ball.
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You should avoid alcohol and sleeping pills when you want to prevent snoring since they will both weaken your nervous system and also relax the throat muscles, and that is what makes you snore. Worse than snoring, the combination of the two can cause serious sleep apnea, which is known to result in vascular diseases. By dropping these things from your late-day routine, you can cut back easily.
Snoring, while quite the nuisance, may be a useful body indicator that something is not right health-wise. Taking the time to listen to such warning signs and deal with them, is always a good idea. The tips in this article will help you to treat whatever the underlying condition might be.
Alcohol and sleeping pills are known to cause snoring. These chemicals may calm your nervous system, which can relax your jaw muscles. Muscles that are overactive can contribute to snoring. Use with caution, as alcohol and sleeping pills can increase the risk of sleep apnea.