Most people snore, but some people are very active snorers. If you fall into the category of frequent or loud snorers and wish to remedy this troublesome problem, you have come to the right place.
Sleeping pills are known to cause snoring: stop snoring by avoiding sleeping pills if they have this effect on you. Your muscles do relax when you take sleeping pills. This includes the muscles that help keep your sinuses and airways open, leading to a restricted breathing passage. Then you’ll be snoring.
Changing sleeping positions can help stop snoring. The majority of people who snore do so while laying on their back, since gravity causes their head to go down and their throat to close up. Sleeping on your side will help to keep your airway open and reduce snoring.
Lessen snoring by sleeping with your head elevated. Lay your head on a fat pillow, which will provide your neck some support. Alternatively, you can simply use extra pillows. Doing this will keep the head upright. As a result, your airflow will be increased, and your snoring can be prevented or reduced.
To help combat snoring, many people benefiting from sleeping propped up on two or three pillows, almost sleeping in a sitting position. This keeps any nasal drainage from gathering in the passages in the nose, and instead allows them to flow down into the lungs. By keeping the nasal passages clear, you will lessen your chances of snoring.
Overweight people, especially if they have fatty deposits in the area of the neck, are more likely to snore. The excess fatty tissue surrounding the windpipes of overweight people doesn’t help the situation. If you are carrying around a couple of extra pounds, it may help if you lose some weight. It will not only make you feel and look better, it will help you sleep better also.
Stay away from drugs that are illegal. Recreational drug use can contribute to snoring. Even something like marijuana is not good because they cause your airways to relax. Commercial pain killers can also have the same affect. Even if these products relax you and help you go to sleep, they will not keep you from snoring.
A firm pillow can help to reduce snoring. A soft pillow allows your head to fall into a position which causes your throat to collapse. Because the airflow is restricted, you start to snore. A firmer pillow will help to keep your air passages fully open.
If you quit smoking, you can help to alleviate your snoring. If quitting doesn’t work, ensure that you don’t smoke within two hours of your bedtime. Smoking causes inflammation and swelling in your throat, which narrows your airway. Narrower air passages mean more snoring, so if you can stop smoking, your throat won’t get inflamed as often.
If snoring is bothering you, discuss over-the-counter snoring remedies with your pharmacist. OTC snoring remedies are generally quite inexpensive, and you may just hit upon one that works for you. If not, you can consult your doctor for a prescription remedy; however, that may be more expensive. These kind of remedies reduce the swelling in your throat and nose, and help you breathe.
Do your best to sleep on your side if you experience snoring while you sleep. Those who sleep on their back have an increased possibility of snoring. But, remember that sleeping on the stomach can lead to neck strain. Refraining from sleeping on your back and instead opting for your side will be more ideal for you.
You can do some exercises to reduce your snoring by placing your tongue behind your front teeth. Slide your tongue backwards, then slide it forward against your teeth. Do this repeatedly for three minutes. This tongue exercise will help strengthen your muscles so that your tongue does not fall backward so easily, and may help reduce snoring.
Tennis Ball
Check out any medications you are on for potential causes of your snoring. Some medications dry nasal membranes which makes them swell and impede the flow of air. Other medicines, such as sedatives and muscle relaxants, can cause such slackening of the muscles in your throat, that adequate breathing becomes difficult and snoring is more likely.
One tennis ball could often help reduce your snoring. Attach a tennis ball on the back of the top of your pajamas before bed. The discomfort you feel from the tennis ball will naturally cause you to turn to sleep on your side. While you are asleep on your side it will reduce your snoring greatly.
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. You can consider drinking warm tea instead of your usual warm milk to see if this will reduce on your snoring.
Regularly exercise your tongue. It sounds funny, but a way to exercise your tongue is by moving it in and out of your mouth. Extend your tongue and hold it rigidly before pointing it in different directions. Target all four compass points during this exercise. The more toned your tongue muscles are, the better your chances are to breathe efficiently.
Consider exercising your tongue regularly. This may sound ridiculous, but sticking your tongue in and out functions as a form of exercise for it. Try pointing the tongue in various directions while keeping the tongue muscles tight. Cycle through right, left, up and down positions for each repetition. You lessen your likelihood of snoring when you build up your tongue muscles.
If you are prone to snoring, try to avoid sleeping on your back. If you tend to roll on your back when you sleep, attach an object on your back. This will cause you to be uncomfortable if you roll onto your back while sleeping, and you will quickly re-position.
The unusual “tennis ball cure” has some loyal fans. This method consists of placing a ball on the back through sewing a type of pocket on the shirt for it, or just placing it inside a sock, then pinning it to the back. The ball serves as a reminder to stay off your back, even while you’re sleeping. Eventually, you’ll become accustomed to lying on your side while sleeping, at which point you can discontinue using the tennis ball.
Essential Oils
One way to easily decrease your snoring is to get plenty of sleep. The amount of sleep you get is important; however, it is also important to keep a consistent sleep schedule. Go to bed and wake up at the same time every day, including weekends.
Using essential oils can help your snoring. Certain essential oils, like eucalyptus and peppermint, are great in clearing congested nasal passages. This can make it easy to breathe and you may not snore. Next time when you feel congested, try these essential oils
Try using certain essential oils to help you with you snoring problem. Peppermint and eucalyptus, for example, are great for opening stuffed nasal passages. This can make it easy to breathe and you may not snore. Give them a try the next time you are feeling stuffed up.
If your mouth is open while you sleep, you are more likely to breathe with your mouth and therefore snore. If you breathe through your nose, air will move down the back of the windpipe as it is supposed to do. 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.
There may be an old wive’s tale that could help you deal with annoying snoring. You can avoid sleeping on your back and closing airways by adhering a tennis ball to your back, thus forcing you to turn to your side while sleeping.
If you suffer from snoring eat a large breakfast and lunch. You’ll be less likely to eat a large dinner if you eat breakfast and lunch. You will breathe easier when you sleep if your stomach is not full when you lay down.
Sleeping with your mouth open encourages snoring, since the sounds are made by breathing through the mouth and down the throat. Breathing with your nose can let the air bypass your throat. Utilizing a mouth sealant or a chin strap is an effect way to stop breathing through your mouth at night. Your pharmacist should be able to assist you in finding the right tools to use.
To minimize snoring, don’t drink alcohol or take sleeping pills. Both of these are central nervous system depressants, which cause the throat muscles to relax, which in turn, causes snoring. In addition, they can cause sleep apnea, and that can cause cardiovascular disease. Do your best to avoid these if you snore.
Nasal strips can help you gain snoring relief. These strips adhere to the outside of the nose, opening the nostrils up. Wider nostrils translate to less snoring. However, you should not use nasal strips if you suffer from sleep apnea.
Hopefully, this article has made you realize that even though it happens while you’re unconscious, you can still exercise some control over whether or not you snore. Remember to apply the advice given in this article, and you should be able to solve this problem in no time. You’ll sleep better and so will everyone around you!
Even though snoring might seem like a small issue, it can lead to many other health problems. Excessive snoring may cause your brain to become oxygen deprived. This problem then leads to higher blood pressure. This damages your carotid arteries and adds to plaque formation in these important arteries which supply blood to the brain. This can sometimes lead to a stroke. While this isn’t the rule, you should seek out cures for snoring.