Everyone should sleep about seven or eight hours each night for good health. To get proper rest, you should be relaxed and in a dark, quiet room. Snoring, whether yours or a partner’s, can make this challenging, at best. This article will offer several suggestions if snoring is a problem for you.
If you smoke and are plagued by snoring issues, try to stop smoking. Smoking irritates your throat and causes it to swell, leading to blockage and snoring. If you have a swollen throat, this may be a factor of your snoring.
Try sleeping in different positions. Lying on your back could cause your head to tilt too far back or forward, resulting in an obstruction of your airway. Sleep on your side and it will make it easier for you to sleep, put less stress on your neck, and can reduce your snoring.
Making “fish faces” may help eliminate snoring. While it may sound rather odd, practicing this facial expression can workout the muscles in your throat and face. Simply suck in your cheeks with your mouth closed. Move your lips like a fish. Do this at least twice a day.
You must ascertain the cause of your snoring if you want to end it. Some medical conditions can be at the heart snoring, and it is imperative that you see a doctor to find out if you need medical treatment. In fact, ignoring potential medical issues can cause snoring to get worse.
One of the best ways to reduce snoring is by ensuring that your nasal passages are kept open. The cause of your snoring may be due to a stuffed up nasal passageway. If you are suffering from a cold, try using a vapor rub, humidifier or a neti pot to clear the blockage in your nose. 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.
If you suffer from congestion due to allergies or other issues, you are much more likely to snore while sleeping. Air can be blocked from coming through nasal passages which can cause you to snore. If you’re congested, try taking medication before bed to help de-congest your airways and help you sleep better.
In order to keep yourself from snoring, stay hydrated. 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. It is recommended that you get at least 64 ounces of water per day to reduce snoring.
If you have a snoring problem, check with your doctor to see if any of your prescription medications might be exacerbating your condition. Some medications that you obtain by prescription can have a tendency to make you snore. Medication like pain killers, sleeping pills, muscle relaxers, and antihistamines can relax muscles and restrict airflow. If your airway is reduced, you will snore.
People who suffer from congestion because of allergies or other causes are likely to snore. 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.
Overweight people are more likely to snore due to the excess fat in their neck area. Overweight people have fatty tissues that surround their windpipes, exacerbating the issue. If you weigh more than your ideal weight, it can be a good idea to try to lose some of those extra pounds. You will sleep better, feel better, and look better.
Consult your doctor in order to determine if your snoring may be caused by medications you are currently taking. This a side effect common to a lot of medications. Any medicines that relax muscles, or constrict the airways, can cause snoring. These airway restrictions create a snoring environment.
If you exercise, it could solve your snoring problem. Exercise helps to make your breathing more regular and may help prevent snoring. You want to exercise to help reduce stress but also to assist your respiratory system and keep it in shape. High levels of stress can also alter your breathing patterns and increase the likelihood that you will snore.
Sleep on a firmer pillow if you want to quell your snoring. Soft pillows relax your throat muscles, which causes your airway to become more narrow. Less air is flowing through your nasal passages, so you snore. A firmer pillow will help to keep your air passages fully open.
Cutting down on your smoking is a great way to minimize your snoring. Another possible solution is to cease smoking each night, several hours before you go to bed. Smoking reduces the amount of space available in your airway by making your throat swell. An inflamed throat and narrow pathways will cause snoring; therefore, not smoking can lead to less swelling of the throat and less snoring
If you want to decrease your snoring, you will need to quit smoking. Another possible solution is to cease smoking each night, several hours before you go to bed. Smoking causes your throat to swell, narrowing your air passageways. If you are able to stop smoking, you reduce the swelling and often the snoring will be minimized or eliminated totally.
If you sleep on your side, this will reduce your likelihood of snoring. Odds are greater that you will snore if you sleep on your back. Sleeping while laying on your stomach creates stress in your back and neck. It is for these reasons that sleeping on one of your sides is the best option.
If you snore while you sleep, it is important to avoid drinking alcohol before bedtime. In addition to this, you should also avoid taking sleeping pills, antihistamines and tranquilizers right before bed. These medications serve as muscle relaxants which can shrink your airway, and make you snore more.
If you snore, check to see if any of your medications could be causing it. Some prescription medications can dry out your nasal membranes, which can cause them to swell up and restrict airflow. Other medicines can have a sedative effect, that makes your throat muscles relax so much that you cannot get enough air when you sleep.
If you are prone to snoring, then be careful about what you consume immediately before you go to bed. Things such as muscle relaxants and alcohol can cause the throat muscles to relax. This will cause them to be extremely relaxed, which causes snoring as air passes through. If you need to drink before you go to sleep, it is best to only have water.
When you snore, you might start to think that you will never overcome the problem. That is not true. There are several steps you can take to lessen or eliminate your snoring. Get started with the tips here, and you’ll be sleeping soundly soon.
A change in your sleeping position could stop your snoring. Most often, snoring is caused by sleeping on your back. This position allows the muscles in the throat to relax and collapse somewhat. Sleeping on your side will prevent this from happening, and can bring a quieter and more restful night of sleep.