Every single person needs at least 7 to 8 hours of sleep a night so they are alert the day after and are maintaining good health. The quality of these 8 hours matters! That can be a challenge when you snore or your bed partner does. This article contains lots of useful information to help you stop snoring.
Many people find significant relief from snoring by sleeping in a more upright position using several pillows as props. Having your head raised up during sleep may help nasal drainage move down your throat easier, so that it doesn’t clog up your nose. This can prevent 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. It may get worse, actually.
Maintain a healthy body weight to keep snoring to a minimum. Although excess weight does not directly correlate with snoring, excess neck fat does put more pressure on airways, which could result in snoring. If you start noticing that your snoring worsens every time you gain a couple of pounds, dropping weight will likely help you.
Stay away from cigarettes if you tend to snore. When you smoke, the tissues in the back of your throat can become irritated and when this happens, your throat can swell up. Swelling in the throat is a leading cause of snoring.
Ironically, by taking sleeping pills, you could end up snoring. Therefore, if you do not take them, you will greatly reduce the risk of snoring. Sleeping pills work by helping your muscles relax. This also includes, of course, the muscles in your nasal passages and this means a narrower path for the air. The result is the snoring sound as the air moves through these restricted air ways.
Using multiple pillows when you sleep can help to alleviate snoring. Nasal drainage will not obstruct your nose or throat and go down to your lungs right away. This stops snoring for good!
Maximize water intake to limit snoring during the course of the night. When there is a lack of water, your nasal secretions become denser and are more likely to increase clogging of your air passages. Try to drink 10 glasses of water or any other drink that doesn’t contain caffeine, to prevent yourself from snoring.
Maintaining a healthy weight will help keep snoring at bay. Body weight doesn’t always affect snoring, but any excess fat around the neck can add pressure to airways and lead to snoring. If you start noticing that your snoring worsens every time you gain a couple of pounds, dropping weight will likely help you.
Avoid using illegal drugs. Many drugs, legal and otherwise, increase the likelihood of snoring. Cannabis is an example of a drug that will make a user feel extremely relaxed. Pain killers do the same thing to your body. Although relaxation feels marvelous while you are awake, once you fall asleep, you’ll start snoring.
Throat Muscles
A firm pillow can help to reduce snoring. Soft pillows can relax the throat muscles, which narrow the air passages. Because air is having a harder time getting through, you’ll start snoring. A pillow that is firm, however, can assist in opening air passageways.
It sounds silly, but singing may actually cure your snoring. Singing uses your throat muscles, and it strengthens them over time. By increasing the strength of your throat muscles, you will reduce the occurrence of snoring. If you do not like singing, you can get the same results from playing wind instruments, such as the saxophone or the trumpet.
Try getting OTC medication for your snoring by asking a pharmacist. They know about all of them, from sprays to strips, and will be able to find you an affordable alternative to prescriptions. Snoring remedies generally reduce swelling, and address other issues that might cause a narrowing of your airways.
Make sure your nose is clear and open to help prevent snoring. Having a nose that is clogged or constricted can contribute to snoring. Use humidifiers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. Nasal strips open up the nasal passageways, allowing unimpeded breathing through the nose.
It may be hard to believe, but singing may help you reduce your snoring. Studies show that your throat muscles become stronger as you sing. Improved muscle tone can keep your airways open while you sleep, and snoring will no longer bother you.
Do not hesitate to make a doctor’s appointment during your pregnancy, if you begin to snore, or your snoring is above normal. It is normal for a lot of pregnant women to begin snoring due to the extra weight they are carrying, however, it is important to ensure that the baby is not missing out on oxygen because of this. To ensure that your baby is not deprived of oxygen, consult your doctor.
Losing weight should help you reduce your snoring. Having extra weight around your neck can put an increased amount of pressure on the airways. This causes your airways to partially collapse during the night. Shedding a couple of pounds can help to reduce snoring significantly.
Staying hydrated can prevent you from snoring. If you’re dehydrated, your nasal passage secretions are thicker and stickier, which can clog the airways and cause snoring. Drink at least 1 ounce of water for every 2 pounds of your body weight, to ensure you stave off dehydration and avoid snoring.
Avoid exercising in the last 60 minutes before you go to bed. Engaging in any type of physical exertion can leave you short of breath when you go to sleep. You can develop constricted airways that inevitably lead to snoring.
Try elevating your head at night while you are sleeping, to see if it reduces your snoring. Make sure your head gets adequate support by lying on a firm, thick pillow. If you are not comfortable, try using a couple of pillows. By holding your head up at an angle, the air flow will open up, which will keep you from snoring as much.
Sleeping on your back greatly increases the likelihood of snoring; try not to do it. Attach a large pillow or other object to your back after you get ready for bed. This will help you avoid lying on your back while asleep. When you try to roll over onto your back, you will feel uneasy, and will almost instantly roll over again.
To lessen your snoring, exercise your tongue by sliding it against the backside of your front teeth. For about three minutes or so, slide your tongue toward the back of your mouth and then back up to your teeth again. This tongue exercise will help strengthen your muscles so that your tongue does not fall backward so easily, and may help reduce snoring.
If your partner informs you that you are a big snorer, you may be consuming too many dairy products right before bed. Dairy products immediately prior to bedtime can especially increase snoring. Dairy products may cause mucus to accumulate in some people’s throats. When this happens, snoring might be the result. If you find that dairy products are causing your snoring, try consuming them before mid-afternoon.
If you lose weight, your snoring will naturally be reduced. Having extra weight around your neck can put an increased amount of pressure on the airways. This, in turn, can lead to snoring. Even just losing a little weight can reduce your snoring greatly.
Certain exercises may help you stop snoring. Try doing throat exercise for 20 to 30 minutes per day to make throat muscles stronger. This will keep them from becoming too lax during the night. These exercises have you say vowel sounds, along with curling your tongue. This helps strengthen the upper respiratory system, along with weakening those muscles that lead to snoring.
Snoring often feels like an impossible problem to resolve. That is not true. There are countless ways to stop snoring. By adhering to the following tips, you can gain relief and a good night’s rest.
For centuries people have said that sleeping on your side will cure your snoring, so have you tried it yet? Attaching an object to your back will help you to roll to your side each time you end up on your back.