Snoring is a common problem, but people who snore don’t think that the problem is at all fixable. The article below discusses ways to reduce snoring and create a peaceful environment for all affected.
Try changing your sleep position, in order to reduce snoring. Sleeping on your back will make you more likely to snore. Your head will be forced downward, which causes your throat to constrict slightly. Make sleep easier by rolling over to your side. This will also reduce the stress in the neck, and snoring won’t be as likely to occur.
Opening up your nasal passages can help to stop your snoring. A nose that is clogged or constricted can be a cause of snoring. Use humidifiers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. Nasal strips, which open the air passage by lifting your nose open, are also an option.
If you both smoke and snore, you may be able to address your snoring problem by stopping smoking. Smoking causes the tissues in your throat to become irritated, which in turn causes your throat to swell. Snoring is often caused by swelling within the throat.
If you are pregnant, and find yourself snoring, see your doctor as soon as possible. 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. You should schedule an appointment with your doctor to determine the severity of your snoring issue.
If you want to contain your snoring, you need to keep an eye on your body weight. While snoring is not always related to weight, excess fat around the neck might put pressure on your airway, and that will encourage snoring. If your weight gain is accompanied by a sudden onset of snoring, then it stands to reason that losing that weight will eliminate the problem.
Being overweight, specifically those with excessive neck fat, are more likely to snore. Build-ups of fatty tissue around the windpipe area in larger people, can exacerbate the issue. Lose weight and you’ll find it makes a huge difference. You will, of course, look good and feel great. You’ll likely also stop snoring, as well.
Although it sounds strange, sleeping pills can increase your snoring; therefore, by staying away from them, you will snore less. Sleeping pills relax your body, and that includes your muscles. This includes the muscles that help keep your sinuses and airways open, leading to a restricted breathing passage. The outcome of this is that you end up snoring.
Stop Smoking
One way to prevent snoring is to stay hydrated. When you are suffering from dehydration your nasal secretions become thicker and clog up your nose which leads to snoring. You can decrease your chances of snoring by drinking a minimum of 10 glasses of water per day. If you find it difficult to drink that much water, you can substitute any beverage that doesn’t contain caffeine.
Stop smoking, and you might stop snoring as well. If you lack the willpower to kick your habit, you should at least not smoke a few hours before your bedtime. Smoking causes your throat to swell, narrowing your air passageways. Narrower air passages mean more snoring, so if you can stop smoking, your throat won’t get inflamed as often.
Raise your head with pillows to soften your snoring. A thick pillow will support your head allowing your air passages to remain open. Also, you can use two or three pillows. If your head remains in an upright position while you are sleeping, it increases your airflow, lessening the chance that you will snore.
One good way to prevent snoring is to talk to your pharmacist about any snoring remedies you can get over the counter. Prescription treatments exist, too, but over-the-counter options are a good starting place, because they are less expensive. These medications work by counteracting swelling, and other causes of restricted airways.
Your doctor can give you information about any of your medications that could be causing snoring. Many medications can cause you to snore. Medications that are intended to relax the muscles, such as sleeping pills, pain killers, antihistamines and muscle relaxants, loosen the throat muscles constricting the airway. Restriction of the airway can cause snoring.
Try to lose a few pounds if you want to see a decrease in snoring. A few extra pounds can put a lot of pressure around your neck and obstruct your airways. This can cause your airway to slightly collapse in the middle of the night. Just a couple pounds can make a big difference in your breathing and cut way back on snoring.
If you are a smoker, chances are good that you are also a snorer. If you decide not to quit, at least avoid smoking for a couple hours before bed. Smoking reduces the amount of space available in your airway by making your throat swell. The narrower your airway, the more you will snore; therefore, if you can quit smoking, the swelling of your throat will reduce.
Run a humidifier each night when you go to bed. These give off a steady stream of hot moisturizing vapor. Your throat and nasal passages are moisturized, when this vapor is breathed in. This can help to reduce snoring.
A great way to keep yourself from snoring is to ask your pharmacist for an over-the-counter anti-snoring remedy. Prescription remedies are also available, but they typically cost more than the over-the-counter options. Anti-snoring medications typically work to prevent the airways from becoming restricted by swollen blood vessels, sagging tissues, and other factors.
Now that you have some ideas for ridding yourself of snoring, you can begin to change your sleep experience into a positive one. Feel free to try out this article’s suggestions, and see if they can make a difference in the quality of sleep you get.
Sleep on your side to help prevent snoring. Sleeping on your back increases the likelihood of snoring. Furthermore, if you sleep on your stomach, you are more prone to neck stress. Sleeping only on your side will assist you in sleeping through the night.