It’s hard to find information about reducing snoring, because it’s not something that people tend to talk about. If you are one of the millions of people that suffers from snoring, this article is just for you. It will assist you in learning how to rid yourself of it.
To stop snoring, try to find the cause of it. For example, certain medical conditions cause snoring, and if you do not get it treated, your snoring will not get any better. In fact, ignoring potential medical issues can cause snoring to get worse.
Smoking can increase snoring because it can increase inflammation of the throat and airways. Inflammation caused by smoking irritates the tissue in your throat, and increases the possibility that you will snore. Swelling in the throat is one of the major causes of snoring.
Snoring and smoking are not a good combination, so it’s yet another good reason for you to quit. When smoking, the throat tissues towards the back can get irritated. When this occurs, it can cause swelling in your throat. Swelling in the throat is a leading cause of snoring.
Making goofy “fish faces” may help reduce snoring. This sounds very odd when you first hear it, but it makes more sense once you learn that it makes your face and throat muscles stronger. To perform the exercise purse your lips and draw your cheeks in. Moving you lips in a fish-like movement will give the right muscles a workout. To be effective, this exercise should be repeated several times each day.
To keep snoring to a minimum, some people use two or more pillows to prop themselves up to a near-sitting position. This will stop your nose from congesting and instead allow drainage to flow down your throat. This technique will help to prevent you from snoring.
Nasal Passages
You can reduce or prevent your snoring by drinking plenty of fluids that keep you hydrated. If you don’t drink enough water, you can dehydrate yourself. This thickens your nasal secretions and makes it harder for you to breathe. Your clogged airways can cause you to snore. Aim for 10 or more cups of water or other caffeine-free beverages each day, to reduce the likelihood that you will snore.
In order to prevent snoring, you should have open nasal passages. A clogged nose, or one that is otherwise constricted, may contribute to snoring. If you are battling a cold, use vapor rubs, a humidifier or a neti pot to unclog your nasal passages. An alternative to these treatments is to use nasal strips. These strips open up the nasal passages which allow better airflow.
Stay away from all illegal drugs. They are known to contribute to difficulties sleeping including snoring. Even something like marijuana is not good because they cause your airways to relax. Obviously, street drugs like pain killers, have this effect as well. Feeling relaxed may be great while awake, but when sleeping, it can cause you to snore.
If you are snoring and you are pregnant, you have to see a doctor right away. While many pregnant women will begin to snore at some point due to the excess pressure, you need to be sure that your snoring issue does not deprive your baby of oxygen. See your doctor as soon as you can to rule out this life-threatening problem.
If you snore, you may want to consider using nasal strips. The strips are similar in appearance to a Band-Aid. That being said, they don’t perform the same way as a Band Aid. Nasal strips actually open your nasal passages. Snoring is practically impossible as long as you are breathing through your nose, and nasal strips will help you do so.
Staying hydrated can prevent you from 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 drink 10 glasses of water or any other drink that doesn’t contain caffeine, to prevent yourself from snoring.
Exercise and physical activities can help you to cut down on snoring problems. Exercising helps to keep your breathing stable, preventing snoring. The exercise helps in two ways. Your stress is reduced, and your breathing system is kept in tip-top shape. If you are stressed out, you won’t breathe as efficiently, so you’re more likely to snore.
You will snore less if you sleep with your head elevated. A thicker pillow will do a better job of supporting your head. Also, try using several pillows to prop your head up. Keeping your head upright will increase the amount of airflow into your lungs, and help to reduce snoring.
Avoid alcoholic beverages to minimize your snoring issues. You must also avoid antihistamines, tranquilizers and sleeping pills prior to bedtime. These things cause your muscles to relax, and will limit your ability to take in air, which causes snoring.
Your odds of snoring go up considerably if you have allergies or similar issues that cause nasal congestion. When you’re congested, it can constrict your airways and make it more difficult to breathe. This makes you snore. If you’re congested, try taking medication before bed to help de-congest your airways and help you sleep better.
Check your current medications for any side effects that involve snoring. Many medications can dry out the nasal membranes, reducing airflow and increasing swelling. A sedative effect can occur when other medications are taken, and the throat muscles may become so relaxed that you will not be able to draw in enough air while sleeping.
Consult your doctor regarding any prescriptions you may be taking that could be making you snore. This a side effect common to a lot of medications. For instance, sleeping pills, muscle relaxers, pain killers or antihistamines are known to restrict airways. Partially obstructed airways cause snoring.
Limit the duration of exercise you get during the hour before going to bed. Vigorous athletic activities may cause shortness of breath and constriction of the airways. This causes airways to tense and constrict, leading to the progression of snoring.
Nasal Strips
One of the best ways to help with snoring, is to change your sleeping position. Most of the time, snoring occurs when a person sleeps on their back. Throat tissue and muscles relax and fall. To stop snoring, try to sleep on your side.
If you snore, you may want to consider using nasal strips. These strips resemble a Band-Aid. However, they have a completely different function. Nasal strips are specially designed to hold the nasal passages open. This can help to open the airways in your nose, reducing your snoring frequency.
You can encourage bilateral sleeping positions throughout the night with this simple trick. Pin the ball to the back of your night clothes before you go to bed. While asleep, if you try to roll onto your back, the tennis ball will cause you to naturally revert to lying on your side. If you sleep on your side, you will notice a significant reduction in your snoring.
A good way to limit snoring is to go to a pharmacy and have the pharmacist recommend an OTC remedy designed to address snoring. OTC snoring remedies are generally quite inexpensive, and you may just hit upon one that works for you. If not, you can consult your doctor for a prescription remedy; however, that may be more expensive. These types of medicines decrease swelling, and other things which lower the ability of air passages.
It’s time for your tongue to start getting a regular workout. While this may sound rather daft, stick your tongue in and then out of the mouth to exercise it. While your tongue is extended, hold it rigid. Then, point the tip of it in a single direction. After you do this, go the other direction. In the course of each exercise, point your tongue up, down, left, and right. Facial exercises and singing can also decrease snoring.
As you have learned from this article, there are a number of things you can do to help reduce snoring. Keep the advice of this article in mind to address your snoring issues, and you should notice a major improvement in no time at all.
Snoring can be decreased by simply getting enough sleep. Be sure that you are getting enough hours of sleep, as well as maintaining consistent hours in which to sleep. You should go to bed the same time each night and wake up at the same time, too.