Snoring is a hindrance when trying to get a good night’s rest, and it’s oftentimes more serious than some loud, amusing sounds. Your body may be trying to alert you to something that is not working right. Continue on to the tips below to understand the causes of snoring and what can be done to effectively treat it.
Being overweight is one factor that can possibly exacerbate a snoring problem. Although excess weight does not guarantee snoring issues, if your body builds up fat in certain locations where it can constrict your breathing passages, louder and more frequent snoring may be the result. If are overweight and you snore, you may want to lose some weight.
To stop snoring, one of the first things you might want to try is changing sleeping positions. 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 lessen the weight on your neck and make snoring more unlikely.
Clearing or opening your nasal passages can keep you from snoring. When a nose is clogged, it can help contribute to snoring. When you catch a cold, clear your nose with a neti pot, humidifier, steamy showers or vapor rubs. Nasal strips are a good option, as they open up the nasal passages, increasing the amount of air you breathe through your nose.
Quit smoking if you want to stop snoring for good. Smoke can irritate the tissues located in your throat, causing your throat to swell up. Swelling in your throat is one of the most common causes for snoring.
In order to cut down on snoring, keep your head up while sleeping. Use a thick, supportive pillow. Also, try using several pillows to prop your head up. This puts your head in a more upright position, and that increases airflow which may result in a reduced amount of snoring.
You are more likely to snore if you are overweight. The weight of the body does not always affect snoring, but extra fat around the neck area can lead to more pressure on the airway, resulting in snoring. You may find that your snoring problem improves when you lose excess weight.
Did you know that when you sing aloud it can help reduce your snoring? A great way to improve the muscle strength in your throat is by singing. By toning these muscles, you can prevent some of the narrowing of the muscles, and stop snoring from disturbing your sleep.
Throat Muscles
Make sure that you try to moderate the amount of exercise within an hour of going to bed. Physical exercise can take your breath away when you lie down. Your airways are then constricted, and nighttime snoring will be the result.
Singing can help cure snoring. Constant singing uses and strengthens throat muscles. Having strong throat muscles will reduce the chances that you’ll snore. Additionally, certain instruments, such as the saxophone and trumpet, can strengthen throat muscles.
Purchase a humidifier and keep it operating in your bedroom every night. Humidifiers increase the amount of moisture in the air. Breathing in moisture helps the nasal passages and airway to be moisturized. This will help to reduce your snoring.
See your doctor, quickly, if you are snoring and pregnant. Snoring during pregnancy may simply be cause by excess pressure, but you should make sure that it is not limiting the oxygen supply to your baby. Ask your doctor for advice on how to prevent problems that snoring can cause your baby.
Avoid taking anything before bed if you have a snoring problem. Throat muscles can relax from various intoxicants or muscle relaxers. This causes them to collapse inward, thereby obstructing your air passageway, which ultimately results in snoring. If you need to drink before you go to sleep, it is best to only have water.
Make sure to keep well-hydrated in order to prevent snoring. Should you be dehydrated, the secretions that come out of the nose are stickier and thicker, and that makes them a lot more likely to block airways which leads to you snoring. Try to consume about 10 cups of water every single day, in order to reduce the chance of you snoring.
Don’t sleep on your back to prevent snoring. If you find yourself sleeping on your back despite attempts not to, consider sewing an object onto the back side of your pajamas. The object will be impossible to sleep on, and you will stay off your back.
Minimize snoring by exercising regularly. Exercise helps to make your breathing more regular and may help prevent snoring. Not only will exercise condition your respiratory system, but it will also reduce stress. It has been shown that high stress levels can alter breathing patterns, which in turn can make you snore.
Allergies are a common cause of snoring that can be effectively treated. Allergies that go untreated can make nasal passages swell and cause you to breathe solely through your mouth. These swelled nasal passages almost always cause snoring. You should treat your allergies with common over-the-counter medicines, or consult with a physician in especially severe cases.
You can do some exercises to reduce your snoring by placing your tongue behind your front teeth. Thrust your tongue back and forth, from the back of your throat to the back of your teeth. Do this for several minutes. Working on the muscles in this process will help keep your passageways open and reduce the risk of snoring.
Dairy products may be the culprit if you find out that you snore. Staying away from dairy close to bedtime for a week or so, will give you a chance to see if the snoring stops. Sometimes, eating dairy products causes mucus to accumulate in people’s throats. This buildup can cause snoring. If you find that dairy products are causing your snoring, try consuming them before mid-afternoon.
If you want to keep snoring at a minimum, try sleeping on one side when in bed. It has been shown that sleeping on your back increases the risk of snoring. Stomach-sleeping is bad for both your neck and your back. It is for these reasons that sleeping on one of your sides is the best option.
If you have trouble with snoring, essential oils may offer some relief. Peppermint oil or eucalyptus oil are just two of the essential oils that can reduce nasal congestion. They make breathing easier, so it’s less likely you’ll snore while sleeping. Try them out whenever you are dealing with a stuffed up nose.
You can reduce the chances of snoring by eating less at night. Large meals eaten near bedtime will fill up the stomach. This can cause the diaphragm to rise and put pressure near the throat. This can cause breathing problems that contribute to snoring. If your throat is narrowed, it causes a reduction in airflow. This is a major contributor to snoring.
If you haven’t been able to treat your snoring, try scheduling an appointment with your dentist. He can make a mold of the inside of your mouth, then use it to make a mouth-guard. Put on the mouth guard before going to bed. It will pull your jaw slightly forward so that the tissues in your throat can’t collapse while you’re asleep. This will stop you from snoring.
Tennis Ball
Change your sleeping position to your side and reduce your snoring. It is very annoying to your partner to have to hear you snore every day. Sleeping on the left side of your body has not been proven to be a medical solution to snoring. However, many people have discovered that this position causes the airways to become more open, limiting snoring problems.
It’s a great old home remedy that has come in many forms over the centuries, but give the old tennis ball treatment a try. This technique necessitates attaching a tennis ball to the back of your pajamas, either by sewing a pouch for the ball onto your shirt or by pinning a sock with a ball in it to your night shirt. Having a tennis ball affixed to your back is a sure-fire way to avoid sleeping on your back! As soon as your body learns to avoid sleeping on your back, you can omit the ball.
Avoid having dairy products before bed to reduce your snoring. Eating dairy may produce mucus that may cause snoring issues. The mucus caused by dairy products can block your air passages, causing you to snore.
If you have allergies and snore, investigate your allergies as a source of the snoring. Ignoring your allergies can result in swollen nasal passages, which require you to use your mouth for breathing. Snoring is the most common result. If you have mild allergies, get a non-prescription medication or go to your doctor if you have a severe allergy
Nasal strips can help to minimize your snoring. On the back of these strips, there is an adhesive that when attached to the nose, pull open your nostrils. Having wider nostrils reduces the chances of snoring. If you suffer from sleep apnea, you should not use nasal strips.
While losing excess body weight is tough, it can help to minimize your snoring. When you are carrying excess weight, the extra fat cells all distributed all over your body, including around your throat. The extra weight can press down on your airway and partially close it off, which makes it vibrate and produce the snoring sound.
Even a condition that seems as benign as snoring, can create a chain of other problems with your health. The brain becomes deprived of oxygen, which can cause high blood pressure. High blood pressure can cause damage that leads to life-threatening plaque in arteries that serve as the brain’s blood supply, causing you to have a stroke. Although your chances of suffering from a stroke are low, you should still investigate ways to minimize your snoring.
Even though snoring can be embarrassing, take advantage of the opportunity to see if there are deeper health issues associated with it. When the body provides such signals, it is wise to take a proactive approach. The preceding tips can help one uncover the reasons for their snoring problem and find a solution for it.
Eating and drinking less will decrease the likelihood of snoring during the night. Alcohol relaxes your throat muscles while heavy meals can press on your esophagus. Snoring can follow, even for those who are not habitual snorers.