Most people don’t realize that they snore. Typically, people who snore learn about their snoring from friends and family rather than on their own. Snoring is an embarrassing sign that something is wrong with your health. Keep reading to get some good advice about reducing snoring.
Make sure your nose is clear and open to help prevent snoring. Clogged or constricted noses can cause snoring. There are a few ways to keep the nose clear when you are sick, including neti pots, humidifiers, hot showers, and vapor rubs. Nasal strips are another good option. These lift your nose open and let more air in.
To curtail your snoring, you must first determine exactly why it is happening. There are various medical problems that can be the cause of your nightly snoring if left untreated. It could actually become worse.
Pregnant women, who discover that they snore, should consult a physician. While it is very common for pregnant women to snore during their pregnancies, you should learn about how this problem can affect your baby and its oxygen levels. Visit your doctor for a proper diagnosis.
If you smoke, it may be wise to quit smoking to help you stop snoring. Smoking causes the tissues in your throat to become irritated, which in turn causes your throat to swell. A swollen throat is a major factor when it comes to causes of snoring.
Avoid using illegal drugs. This is because these drugs could be the main reason that you snore. Marijuana and similar drugs relax you. Street drugs and pain killers have same effect. Although the relaxing effects of legitimate and illicit drugs can make it easier for you to fall asleep, your sleep is more likely to be troubled by snoring.
Keep your weight down to avoid snoring. Excess body weight is not always the culprit, but it can be difficult to breathe if your neck area has extra fat. If the severity of your snoring increases whenever you gain weight, losing the extra pounds and maintaining your weight should help to eliminate your snoring.
Try elevating your head at night while you are sleeping, to see if it reduces your snoring. Use a thick, supportive pillow. Another option is to sleep on two pillows instead of one. By holding your head up at an angle, the air flow will open up, which will keep you from snoring as much.
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. You can lessen the chances of snoring by drinking at least ten cups or water daily, or some other beverage that doesn’t contain caffeine.
To stop snoring, try getting a firmer pillow. Softer pillows are known to allow throat muscles to relax, which results in narrow air passages. Snoring will be caused by the difficulty of air passage. A firmer pillow will help to keep your air passages fully open.
Elevate your head while you sleep, to reduce snoring. Lay your head on a large, thick pillow. Another option is to sleep on two pillows instead of one. This puts your head in a more upright position, and that increases airflow which may result in a reduced amount of snoring.
Make sure that you are using a humidifier every night in the bedroom. These give off a steady stream of hot moisturizing vapor. Breathing in those vapors moisturizes your throat and your nasal passages. This can help you snore less.
Here is an effective exercise you can use to make your snoring less severe: Push your tongue back and forth against the rear of your upper incisors. Thrust your tongue back and forth, from the back of your throat to the back of your teeth. Do this for several minutes. Developing stronger muscles should help you keep your throat and nasal pathways open while you sleep.
Think about what you’re eating and drinking right before going to bed. Some foods and beverages can make you snore. Alcohol, muscle relaxants and sedatives can all have a relaxing effect on your throat muscles. As these muscles become relaxed, they compromise your airway. As a result, you snore loudly. Water is a great way to maximize your level of hydration before you rest.
Can you believe singing loudly might help you get rid of your snoring? Studies show that your throat muscles become stronger as you sing. By toning these muscles, you can prevent some of the narrowing of the muscles, and stop snoring from disturbing your sleep.
Many former snorers love the “tennis ball solution.” The tennis ball cure is a unique method which involves attaching a tennis ball to the back of your pajamas. This will ensure you roll over whenever you end up on your back. Eventually, you’ll become accustomed to lying on your side while sleeping, at which point you can discontinue using the tennis ball.
Try to lose a few pounds if you want to see a decrease in snoring. If you have extra fat, especially around your neck, this will put an increased amount of pressure directly on your airways. This causes your airways to partially collapse during the night. Even a small reduction in weight can have a big impact on snoring.
You may be able to control your snoring by purchasing an adjustable bed. You can keep your torso more upright when you sleep on an adjustable bed. This prevents your airway from collapsing under your weight. The result can be a huge reduction in snoring.
Get a humidifier and have it on when you sleep every night. Humidifiers increase the amount of moisture in the air. Breathing this vapor coats the entire airway, including your throat and nose, with moist air. This can result in a decrease of your snoring.
While losing excess body weight is tough, it can help to minimize your snoring. Extra weight gathers all over the body, which includes your neck. This weight will end up putting pressure on your airways, and can cause a partial obstruction, which leads to vibrations that causes snoring.
Dairy Products
If you suffer from snoring, try using essential oils. Some essential oils, such as peppermint and eucalyptus, are wonderful at opening up stuffed nasal passages. They make it easier for you to breathe and therefore, more likely that you will sleep without snoring. The next time you’re stopped up, try them out.
The ingestion of dairy products have been shown to cause snoring. Dairy products promote the formation of mucus and phlegm that contribute to narrowing of the air passages in the 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!
Some basic exercises can cut down on snoring. Try doing some throat exercises for about 15 or 30 minutes to keep your throat muscles from collapsing. Exercises include vowel repetition and tongue curling. These can strengthen the throat muscles and upper respiratory system.
A tennis ball could be the cure for your snoring! Before going to sleep, pin a tennis ball against the back side of your pajamas. Each time you roll over onto your back, the ball will prompt you to switch back to your side. Sleeping to the side is an effective way to reduce the snoring.
Try the following homeopathic solution if you or your partner are snoring and keeping each other awake. Snoring is aggravated by sleeping on one’s back, because it tends to constrict the airway. To make yourself stay off your back in bed, sew or tape a tennis ball on your pajamas’ back.
The tennis ball method is a remedy that many people claim is quite effective. This unique method involves putting a tennis ball on your back, by sewing a pocket on your shirt for it or putting it in a sock and pinning it to your back. The result is that it reminds you, even in your sleep, not to sleep on your back. Over time, it will become natural for you to sleep on your side or stomach; at that point, you can ditch the tennis ball.
A simple solution to reduce your snoring is to sleep on the left side of the body. If you partner has to listen to you snoring all of the time, it can start to get on their nerves. 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.
In conclusion, many snore and aren’t aware of it until a loved one tells them. You may find that it is not just a cause of chagrin but also an indication of other health conditions. If you snore, the advice in this article will help you make it a thing of the past.
Snoring is bad enough on the person suffering it, but it can hurt a relationship with a significant other, too. The effects of snoring can cause relationship stress and may eventually lead to couples sleeping in different rooms. 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.