Snoring can be a real nuisance for everyone in a shared household. Snoring can also be a symptom of much greater health problems, such as sleep apnea. Read this article to get a better understanding of the reasons behind your snoring, and to learn how to stop it.
Switch your sleeping position to stop snoring. Gravity is the main cause of snoring when laying on your back. Gravity pulls on the muscles at the front of the throat causing airways to narrow. To keep your airways open, try sleeping on your side.
To stop snoring, you must discover the reason you are snoring to begin with. You may have an underlying medical condition that is causing you to snore. If you fail to identify it, however, you cannot expect your snoring to stop. If you do, it could actually make your health worse.
Keeping your body weight under control can help to minimize snoring. Body weight may not always exacerbate snoring; however, if there is extra fat within the neck area, your airways could be constricted and this does lead to snoring. If your snoring problem worsens after you gain a little weight, your best solution will be to lose the excess weight.
Many people sleep with two or three propped up pillows so that they sleep in a kind of sitting position. This can reduce snoring. This keeps any nasal drainage from gathering in the passages in the nose, and instead allows them to flow down into the lungs. This will help your snoring.
Though it may sound strange, singing may actually cure snoring. Constant singing uses and strengthens throat muscles. With adequate throat muscle strength, snoring is minimized. Playing the sax or trumpet can also build up the muscles in your throat.
Keep a healthy weight to reduce your snoring. Although obesity and snoring are not directly correlated, if you have a lot of excess fat around your neck, you should be aware that the fat can place extra pressure of your airways and restrict air flow, which can cause snoring. If you are even a few pounds overweight, this may be the culprit.
Taking sleeping pills can actually increase the amount of snoring you do, so not taking them might actually help reduce the amount you snore. Sleeping pills cause all your muscles to relax, including muscles in your nose and throat. The pills that keep your nasal passage open will sag, so this leads to the passages becoming narrower. This restricts your air flow and causes you to snore.
Stay well-hydrated to prevent snoring. If you get dehydrated, the secretions that are in your nasal pathways will get sticky and thick, and that will cause them to clog up your airways easily, 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.
When you are pregnant, you should talk to your doctor. immediately. if you snore constantly. Expectant mothers will often snore, but if you begin to have sleep apnea, you may be restricting the oxygen your baby receives through the night. Visit your doctor for a proper diagnosis.
Raise your head with pillows to soften your snoring. A thick pillow is good a choice to give your head some support. Also, try using several pillows to prop your head up. By holding your head up at an angle, the air flow will open up, which will keep you from snoring as much.
Avoid any use of illegal drugs. Street drugs can dramatically increase your chances of snoring when you are asleep. A drug such as marijuana works in much the same ways as drugs that were created for relaxation purposes. Pain killers bought on the street do the same thing. These things might make you feel good during waking hours, but once you fall asleep, you’ll start snoring.
Consult your physician to discuss whether or not your medications may be causing you to snore. Some medications that you obtain by prescription can have a tendency to make you snore. Medication like pain killers, sleeping pills, muscle relaxers, and antihistamines can relax muscles and restrict airflow. These restricted airways can cause snoring.
Exercise often to reduce the intensity of your snoring. Exercising helps you breathe more evenly, which can reduce snoring in some people. Exercise will help improve the health of your respiratory system, as well as reduce your stress levels. Lots of stress can affect your breathing issues and can increase the chance that you’ll snore.
Fat in your throat can cause you to snore. All the extra fat on heavy people puts extra pressure on the windpipes. Think about losing weight if you are a little on the heavy side. You will sleep better, feel better, and look better.
Quitting smoking can have a huge impact on your snoring. If you’re unable to quit successfully, try not to smoke for at least two or three hours prior to going to bed each night. Smoking causes your throat to swell, leading to the narrowing of your airway. If you are able to stop smoking, you reduce the swelling and often the snoring will be minimized or eliminated totally.
Stress Levels
Avoid alcoholic beverages to minimize your snoring issues. You will also want to avoid any kind of tranquilizer or antihistamine before you sleep. These types of items work to relax your muscles, and this will limit your air passages, causing you to snore more.
It’s important to exercise to prevent snoring. Your breathing pattern is made regular with exercise and this can help prevent snoring at night. Exercise will help improve the health of your respiratory system, as well as reduce your stress levels. High stress levels can alter breathing and increase the chances of snoring.
Avoid strenuous exercise within the hour preceding your bedtime. If you exercise shortly before bed, you may find that you are a little short of breath once you try to go to sleep. Your air passages can become constricted, which in turn results in snoring.
If you would like to avoid snoring, get a firmer pillow. Your throat muscles can relax too much while sleeping on a soft pillow, thus allowing your airways to constrict. Since air has a tougher time getting through your air passages, you will start snoring. A pillow that is firmer can help with keeping your airway open.
A lot of people believe strongly that the special “tennis ball cure” works. Use a sock to make a “pocket” that you place a tennis ball inside of, and sew the sock and tennis ball to the back of a sleep shirt that isn’t baggy. Sleeping on your back will be very uncomfortable, and you will roll over onto your side. After you get accustomed to sleeping on either side, you will not have to use the tennis ball any more.
Perhaps medications you are taking are responsible for your snoring. Some medications will dry out your sinuses, causing your throat to swell and obstruct airflow. In addition, it is possible that sedatives will relax muscles in your throat and lessen the air that gets through.
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You can reduce the chances of snoring by eating less at night. Eating a lot near bedtime will cause your stomach to be full. That causes your diaphragm to push toward your throat, and that pressure can block or decrease your airways in your throat. Reduced air flow and a narrow throat are two of the main factors in snoring.
You might want to consider using internal nasal dilators. While few people snore through their noses, it is a problem for some individuals. Nasal dilators slip into the nostrils to keep the nasal passages open. For people who have this specific condition, this can ease the snoring problem.
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 other medicines can cause your throat muscles to weaken. If this happens, they could collapse inward, causing an obstruction in your air passage, which may result in snoring. If you find you need a drink prior to going to bed, stick to water.
If you or someone you sleep with snores, here is one old wives tale which may bring you some relief. Because sleeping on your back can cause snoring, you can try attaching a tennis ball to the rear of your pajama shirt, so that you’ll roll to one side or the other while sleeping.
Work your tongue out regularly. Although it sounds silly, your tongue can actually be exercised simply by moving it inside and outside of your mouth. While extended, keep your tongue rigid, and then proceed to point the tip of your tongue in different directions. Make sure to point in all directions as you work your tongue out. This will tone your tongue’s muscles, and it can help reduce snoring.
If you snore, try going to the dentist to see if they can help. He can make a mold of the inside of your mouth, then use it to make a mouth-guard. This mouth-guard, worn only at night, will pull your lower jaw forward just enough to keep the tissues of the throat from collapsing during sleep, causing you to snore.
Avoid Sleeping
Alcohol and sleeping pills may make you feel tired at first, but over time they can both disrupt your sleep patterns and increase your snoring. They may also cause the development of sleep apnea, a disorder which can cause cardiovascular disease. It’s important that you avoid these products before bed.
Avoid sleeping on your back to reduce nightly snoring. To help you avoid sleeping on your back, attach an object to your pajama back. If you should roll over on to this uncomfortable object, you are less likely to stay in that position.
To prevent snoring when you sleep, do not consume dairy products immediately prior to bedtime. Dairy intake produces mucus which can clog up your throat and nose and cause snoring to get worse. When you go to sleep, that excess mucus will obstruct airways, causing congestion and making snoring more likely.
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There are actually medications which are touted as both sleeping aids and snore stoppers, so why not give some a try? There are sprays, pills, and nasal strips that many have claimed really do work. Regardless of what avenue your choose, always consult a medical professional to pinpoint what will work for you specifically.
Sleeping on your left side is a simple way to reduce snoring. Bear in mind that snoring is not just a problem for you, but that it also deprives your partner of sleep. Sleeping on the left hasn’t been proven scientifically to be better than sleeping on your right. Though there is plenty of anecdotal evidence which shows that sleeping on your left side will open up the airways and reduce some snoring.
Nasal strips may be just the thing for preventing snoring. These strips use adhesive that sticks to your nostrils, opening them further. When the nostrils are open wider, snoring through the nose can be greatly reduced. If you suffer from sleep apnea, these strips are best avoided.
With a bit of luck, this article will have helped you to understand what is causing you or your mate to snore. This article offers some sound advice for resolving common snoring culprits, but if you worry that your snoring is caused by a more serious issue, then your best bet is always to consult with your doctor.
Treating your allergies can treat your snoring as well. Allergies aggravate your sinus cavities causing upper respiratory congestion. Allergy sufferers tend to also be mouth-breathers, which along with other conditions, may cause snoring. Use allergy medicines such as antihistamines and a humidifier to reduce your symptoms and prevent snoring.