Many people are very self conscious about the noises they make as they sleep. They may believe that there is no way to prevent snoring from happening. This is not true. With the tips in this article, you can learn how to get rid of some of the snoring you do during sleep.
Switching your sleep position can halt snoring, for good. The force of gravity on your head and neck in a supine position can cause your airway to collapse. Sleeping on your side will lessen the weight on your neck and make snoring more unlikely.
Changing sleeping positions can help stop snoring. The force of gravity on your head and neck in a supine position can cause your airway to collapse. Sleeping on your side will help to keep your airway open and reduce snoring.
To curtail your snoring, you must first determine exactly why it is happening. Quitting certain medications or losing weight could be the simple answer to your problem, and you don’t want to leave those factors overlooked. Over time, your condition may actually get worse.
Staying hydrated can prevent you from snoring. Being dehydrated causes your nasal secretions to thicken and become stickier, which can lead to clogged airways and snoring. It is recommended that you get at least 64 ounces of water per day to reduce snoring.
If you both smoke and snore, you may be able to address your snoring problem by stopping smoking. When smoking, the throat tissues towards the back can get irritated. When this occurs, it can cause swelling in your throat. If the tissues in your throat are swollen, you are more likely to snore.
People who are constantly congested because of allergies are a lot more likely to experience snoring while they sleep. Your nasal passages and your airway will become congested if you have allergies. This congestion can easily lead to heavy snoring. One relatively simple way to get rid of this is to have a decongestant at the ready. Taking one when things get bad can really help you sleep better.
Keeping your body weight under control can help to minimize snoring. While being overweight doesn’t necessarily cause snoring, extra fat in the neck region can place additional pressure on the airways, which can cause snoring. If your weight gain is accompanied by a sudden onset of snoring, then it stands to reason that losing that weight will eliminate the problem.
If you quit smoking, you can help to alleviate your snoring. If quitting is not an option, refrain from smoking for several hours before you go to bed. Smoking causes inflammation and swelling in your throat, which narrows your airway. These constricted air passages contribute to snoring, so reducing your tobacco intake should relieve some of the swelling.
It might seem a bit silly, but singing just might be a good solution for snoring. This is because singing uses throat muscles, strengthening them over time. With adequate throat muscle strength, snoring is minimized. Also, there are a few musical instruments that can make your throat muscles stronger, the saxophone and trumpet are a couple.
If you snore while you sleep, it is important to avoid drinking alcohol before bedtime. Additionally, you should stay away from sleeping pills, tranquilizers, and certain antihistamines at night. These products work to relax your muscles, which causes your airways to be limited and this contributes to snoring.
You want to ensure that your nasal passages remain open if you want snoring to stop. When a nose is clogged, it can help contribute to snoring. Use steam showers, humidifiers, neti pots or vapor rub to clear your nose. Nasal strips, which open the air passage by lifting your nose open, are also an option.
It does not matter whether you are normally classified as lactose intolerant or not; snoring is commonly caused by the consumption of dairy items. Dairy products lead to an increased production of phlegm, which will obstruct your airways in your nose and throat. If you usually have warm milk at bedtime, try hot mint or cinnamon tea, instead! That will help you relax and open your airways!
Speak to the doctor about any prescription medications that may cause your snoring. The side effects of many prescription drugs can cause you to snore, or make your existing snoring more severe. For instance, sleeping pills, muscle relaxers, pain killers or antihistamines are known to restrict airways. Airways that are too narrow cause snoring.
Change your sleeping position to help cure your snoring. Back sleeping is the cause of many snorer’s problems. This is because the tissue and muscles in their throats can fall when relaxed. When you sleep on your side, your airway is less likely to get blocked, so you can enjoy a peaceful nights sleep free from snoring.
In order to decrease snoring, be as physically active as you can. Snoring is prevented by exercise because it regulates your breathing. Not only is exercise important for keeping the respiratory system in shape, but it is a great stress-reducer. If you are stressed out, you won’t breathe as efficiently, so you’re more likely to snore.
Regularly exercise your tongue. Stick your tongue out and pull it back in to exercise it. This may sound silly, but it actually strengthens your tongue muscles. Hold your tongue straight while it is stuck out of your mouth, and point the tip up, down, left and right. Include movements to the front and back as well as the right and left to get a full range of motion. Your tongue will tone up and stay where it belongs as you sleep.
Limit the duration of exercise you get during the hour before going to bed. Engaging in any type of physical exertion can leave you short of breath when you go to sleep. This can narrow your air passages, which makes you more likely to snore overnight.
Refrain from sleeping on your back in order to minimize the chances that snoring will occur. You can avoid sleeping on your back by attaching a small pillow or some other object to the back side of your sleeping attire. The object will be impossible to sleep on, and you will stay off your back.
Refrain from sleeping on your back in order to minimize the chances that snoring will occur. To help you avoid sleeping on your back, attach an object to your pajama back. If you do happen to roll onto your back, the object will cause discomfort, which will cause you to change positions.
Tennis Ball
Many people are advocates of a cure aptly named “tennis ball cure”. This interesting cure involves placing a tennis ball inside a sock and proceeding to pin it on your back at night. This will prevent you from sleeping on your back; if you try, you’ll soon roll over to get more comfortable. After you become used to sleeping on your side, you can remove the tennis ball.
One possible snoring cure that many people believe in is the tennis ball method. You can either sew a pocket on the back of your shirt and place the ball into that or put it into a sock and pin it to the back of your shirt. Sleeping on your back will be very uncomfortable, and you will roll over onto your side. Once you are accustomed to staying off your back at night, take the tennis ball off.
Losing some weight can help you get rid of your snoring. When you gain weight, it not only builds up in the body, but the neck area as well. This will put pressure on the airway and it will cause it to become obstructed leading to the noises associated with snoring.
Getting adequate sleep can reduce snoring. Keeping a consistent sleep schedule is just as important as how much you sleep. Go to bed and wake up at the same time every day, including weekends.
Consult a medical professional about options ,such as an appliance known as mandibular advancement. This kind of device snugs up against your teeth and keeps your mouth closed. Your jaw will be pulled and held in the correct position as you sleep, allowing your airway to remain open.
It is possible to cure snoring through certain types of exercise. Doing throat exercises for 15 to 30 minutes a day can strengthen your throat muscles and keep them from collapsing at night. Some examples of these exercises are tongue curling and making vowel sounds. This will strengthen the upper respiratory muscles to prevent snoring.
Eating breakfast and lunch can help you in your efforts to combat your snoring. If you have had two hearty meals, you will be able to eat a light dinner. If your stomach isn’t full of food, you will be able to breathe easier when asleep, reducing the chances of snoring.
If you snore, make sure you don’t skip breakfast or lunch. By not skipping these meals, you can eat a lighter dinner and still feel satisfied. Lying in a prone position with a full stomach will make it difficult to breathe.
Saline nasal spray used prior to bedtime will allow you to clear your nasal passages, which will result in reduced snoring. By hydrating your airways, you can breathe easier during sleep. In addition, if your nose isn’t stuffed, you won’t have to breathe through your mouth while you’re asleep and are therefore less likely to do so. Breathing through your mouth causes snoring.
To reduce snoring, sleep on your side. Your partner may become agitated with your snoring over time. Side-sleeping is not a proven medical solution, however. However, many people swear by this method, claiming that it opens the air passages, which results in reduced snoring.
If you have a sleeping partner who snores, head to bed a bit earlier than your partner. This gives you a chance to fall asleep before their snoring even starts, possibly allowing you to sleep through it. If you are considered a light sleeper, you may want to try a different technique, but try it first!
Snoring can negatively impact the camaraderie and connection with a significant other. Snoring can stir up feelings of frustration or anger and possibly even result in separate sleeping arrangements. This isn’t a positive solution to the problem, so seek help from a medical practitioner to cure the snoring and bring your relationship back into the bedroom.
Something as simple as snoring could cause a chain-reaction of health problems. The brain is then deprived of vital oxygen that can lead to hypertension. This may damage your carotid arteries and cause the arteries that help the brain build up plaque, possibly leading to a stroke. While this may not be the rule, it’s one reason to look into snoring cures.
Treating your allergies can treat your snoring as well. Allergies often lead to a stuffy nose and respiratory trouble. This will mean that you have to breathe through your mouth, causing snoring. Antihistamines and humidifiers can help your allergies, and lessen your snoring.
Heat and dry conditions contribute to increased snoring problems. If your nose is too dry, it will get clogged and worsen your snoring. Use a humidifier when you sleep to help keep your nasal passages moist and reduce congestion.
Hopefully, the advice that you gained in this article will enable you to reduce the snoring that has become a plight for you and your family. Just make sure that you apply what you have learned and keep your efforts consistent. If you do this, your snoring should soon be history.
If you snore a lot and nothing works, you can get surgery to remove your uvula. That ball shaped piece of skin hanging at the back of your throat is the Uvula. This operation can effectively cure sleep apnea and snoring, but you should know that having your uvula removed increases your risk of choking.