Besides being frustrating, snoring can also affect the quality of your sleep. No matter if you snore or someone else does, it may be troublesome. The sound is very annoying, and can make it very hard to get a good night’s sleep. Fortunately, there are a number of steps you can take to reduce your snoring. The piece that follows includes numerous useful ideas for managing your snoring problem.
To reduce snoring, stick to a good body weight. 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. You may find that your snoring problem improves when you lose excess weight.
Snoring has been found to be a symptom of other conditions on most occasions, so to treat it you must find the root of the problem. Quitting certain medications or losing weight could be the simple answer to your problem, and you don’t want to leave those factors overlooked. The snoring may increase as the condition worsens.
It seems ironic, but taking sleeping pills can lead to snoring; if you avoid taking them, therefore, you can reduce the likelihood that you will snore. Sleeping pills work, in part, by causing relaxation of all of your muscles. The muscles responsible for keeping your nose open will not do their job and your pathways will get narrower. This can cause you to snore.
Some people find effective relief from their snoring problems by propping themselves up in bed, practically seated upright, using several pillows. You keeps nasal drainage from bulking in your nose passages so that they can flow into the lungs. This will help stop snoring.
If your nasal passages remain open, you can prevent yourself from snoring. People tend to snore more often if their noses are stuffy, or otherwise blocked. There are a few ways to keep the nose clear when you are sick, including neti pots, humidifiers, hot showers, and vapor rubs. You might also want to experiment with nasal strips; they allow air to pass clearly through your nose by lifting the nose and keeping it open.
Keeping your weight under control is an important factor in avoiding 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 snoring got worse when you packed on the pounds, you know what you have to do now.
If you are currently pregnant and your partner notices you are snoring, contact your physician immediately. Oftentimes, women may develop snoring habits during the course of their pregnancy. This is due to excess pressure on the respiratory system. However, you should take time to test and ensure your snoring is not detrimental to your pregnancy. If you snore during your pregnancy, check with your doctor to gauge your snoring’s impact on your baby.
Reduce snoring by getting enough exercise throughout the day. Exercising can help to regulate your breathing, which may help to prevent snoring. Exercise can be great for keeping your respiratory track functioning well and it also keeps stress under control. Breathing patterns can be affected when you are under high amounts of stress, and this could increase the possibility of snoring.
Keep your body hydrated to reduce the likelihood of snoring. Being dehydrated causes your nasal secretions to thicken and become stickier, which can lead to clogged airways and snoring. To cut back on snoring, you should drink as much water and caffeine-free drinks as possible every day–at least 10 full glasses.
The best sleeping position to reduce the risk of snoring is lying on your side. Back-sleepers have a much higher risk of developing snoring problems. However, sleeping on the stomach is not recommended as it can put stress on your neck. For these reasons, being bilateral is the optimal position for sleeping.
Ask your doctor if any of the prescription, or over-the-counter medications, you’re taking could be causing or worsening your snoring. Some prescription medicines tend to cause snoring. For instance, sleeping pills, muscle relaxers, pain killers or antihistamines are known to restrict airways. If your airway is reduced, you will snore.
Adequately monitor how much exercise you are doing each hour and try to push in a much smaller amount before going to bed. Exerting yourself in any manner near bedtime can lead to shortness of breath when it’s time to go to sleep. Exercising can leave you short of breath, which will constrict your airways.
Minimize snoring by exercising regularly. Snoring is prevented by exercise because it regulates your breathing. Exercise will maintain your respiratory fitness and cut down on your stress. We are often more prone to snoring when we are under stress.
Throat Muscles
Replacing your existing pillow with a new, firmer one can help you stop snoring. Soft pillows relax your throat muscles, which narrows your airway. When your passages narrow, you start to snore. Using a pillow that is more firm helps the nasal passages remain open.
Be judicious in your choice of foods, beverages and medications just before bedtime if you frequently snore. Throat muscles can relax from various intoxicants or muscle relaxers. If your throat muscles relax too much, they may collapse and block the flow of air. Water is a great way to maximize your level of hydration before you rest.
One way to reduce or prevent your snoring is with a snoring treatment that you can purchase over-the-counter. Speak with your pharmacist to find out which remedies are the safest and most effective. Prescription medications also exist, but they are usually more expensive than over-the-counter treatments. These medications reduce swelling in the nasal passages, and treat other factors that affect your breathing, as well.
Another option for snorers with a sweet tooth, is to take a spoonful of honey before bedtime. Though the reason for its effectiveness is unclear, many proclaim the benefits of honey for reducing snoring. Honey has been known to cure people for various different reasons in different areas.
Your medications may be to blame for your snoring. Some prescription medications can dry out your nasal membranes, which can cause them to swell up and restrict airflow. In addition, it is possible that sedatives will relax muscles in your throat and lessen the air that gets through.
An adjustable bed can offer some relief from your snoring. Adjustable beds help position your upper body in a more vertical manner. This prevents your airway from collapsing under your weight. The result can be a huge reduction in snoring.
Ask your physician about whether or not having one of the mandibular advancement appliances fitted to you would be appropriate. This device fits in the mouth up against the upper and lower teeth. The appliance holds your jaw a little bit more forward than usual to minimize snoring.
If your partner informs you that you frequently snore, dairy products could be the culprits. If you are eating them just before going to bed, stop doing so for seven days and see if things get better. Some people are prone to mucus buildup caused by dairy products. The increased phlegm may cause snoring. Continue to love your dairy products, just try to enjoy them well before going to sleep.
There may be an old wive’s tale that could help you deal with annoying snoring. Those who sleep positioned on their back will suffer from snoring, because their airways are restricted at night. To remedy this, place tennis balls on your back at night to help you stay sleeping on your side.
Certain kinds of exercise can help to reduce or prevent snoring. To tone the muscles in your throat and promote proper breathing, try doing exercises for your throat for a half an hour each day. Repeating vowel sounds like A, E, I, O and U and doing tongue curls are a great way to start.
It is necessary to avoid both alcohol and sleeping pills to prevent snoring since both can depress your nervous system, relax the muscles in your throat and cause you to snore. These can also cause sleep apnea, which can lead to cardiovascular disease. All in all, there are much better ways to get a good night’s sleep than using alcohol or sleeping pills.
Certain medications, such as sleeping pills, may have a beneficial effect on snoring. The chemicals present in them can calm your nervous system and can relax your jaw and throat muscles. Muscles that are overactive can contribute to snoring. These chemicals can cause sleep apnea.
One way to try to reduce your snoring is by sleeping on your side, more specifically the left side. Anyone you sleep with may be having trouble dealing with your snoring also. Although the reasons aren’t entirely clear, left side sleeping seems to be better than sleeping on your right side or your back. This hasn’t been definitively proven. Many people do report that sleeping on their left sides does make it easier to breathe and makes them snore less.
Dairy Products
Alcohol and sleeping pills are known to cause snoring. This is because these items contain chemicals which relax your muscles and your central nervous system. This is not the most effective way of dealing with snoring though, as when you relax these muscles you often cannot breathe correctly, meaning that you will snore more. Try eliminating these substances instead. Use with caution, as alcohol and sleeping pills can increase the risk of sleep apnea.
To help stop you from snoring while you sleep, you should not eat any dairy products right before bedtime. Dairy products encourage snoring by increasing mucus production in the mouth and nose. Eating dairy products that are known for mucus production will cause your sinuses to produce mucus overnight and block your airway, which will cause you to snore.
Most snorers do not think of what effect their condition has on their partner. Excessive snoring causes partners to get frustrated and angry, and can ultimately lead to them sleeping separately from each other. Because this isn’t healthy, you should visit your doctor in order to get relief from snoring for you or your partner.
If you have problems with snoring, it may be useful to treat your allergies first. Allergies aggravate your sinus cavities causing upper respiratory congestion. Many people breathe through their mouth because of allergy problems. This contributes to snoring. Antihistamines, combined with a humidifier, can help to reduce both your allergies and your snoring.
Snoring may seem like no big deal, but it can start a series of more serious events. Your brain will be deprived of oxygen, leading to high blood pressure. This can cause damage to the carotid arteries, adds to plaque formation throughout the arteries that carry oxygen to the brain and can lead to stroke. Although this doesn’t always occur, this is one reason why you may need to consider curing your snoring.
Snoring represents a serious irritation and disruption in the lives of many. Snoring isn’t just an annoying sound. It is a very real problem that can keep others around you awake, which can cause more serious problems during the day. Thankfully, there are effective treatment options that can minimize your snoring, or even eliminate it entirely. You just read about several techniques that can help you stop snoring. Take them to heart, and put them to good use in order to better manage your snoring.
If you want to reduce snoring, limit alcohol and excess food several hours before bed. Both alcohol and heavy meals can relax the muscles of the throat. This can cause snoring, even if you have never snored before.