Snoring is a hindrance when trying to get a good night’s rest, and it’s oftentimes more serious than some loud, amusing sounds. Sometimes, it is a way of letting a person know that something is not right. Use these to help find the reasons why a person snores and put a stop to it.
The irony is that sleeping pills can cause snoring. Your muscles do relax when you take sleeping pills. This includes the muscles that help keep your sinuses and airways open, leading to a restricted breathing passage. This will cause you to snore.
People who carry excess weight, especially in their neck area, are more likely to snore. Excess fat around the neck can cause pressure on the airways and keep air from flowing freely. If you’re overweight, consider losing weight. When you do, you should start to sleep better, and you will probably feel and look better too.
If you snore while you are pregnant, make a trip to the doctor immediately. 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. Visit your doctor for a proper diagnosis.
If you are active and exercise regularly, this will help you stop snoring. When you exercise, your breathing becomes more regulated, which in turn can reduce the risk of snoring. Exercise will help improve the health of your respiratory system, as well as reduce your stress levels. Excessive stress can increase the risk of snoring because it interferes with normal breathing.
Do not take illicit drugs. They are known to contribute to difficulties sleeping including snoring. A drug such as marijuana works in much the same ways as drugs that were created for relaxation purposes. Painkillers and other street drugs also do this. There are numerous reasons to avoid illegal drugs, and snoring is just one of them.
Quit Smoking
If allergies or other conditions are causing congestion, you are more prone to snoring. Congestion will have airways and nasal passages become narrow, which would block the air which will cause snoring. Taking a decongestant an hour before bed can help to clear out your nose and allow you to sleep well.
If you want to decrease your snoring, you will need to quit smoking. If you just can’t give up that habit, try not smoking for a couple of hours before you go to bed. Smoking increases throat swelling and your air passage is minimized. The narrower your airway, the more you will snore; therefore, if you can quit smoking, the swelling of your throat will reduce.
If you want to stop snoring, upgrade to a pillow that is a bit firmer. Your throat muscles can relax too much while sleeping on a soft pillow, thus allowing your airways to constrict. When this occurs, it becomes harder for air to get through which causes you to snore. A firmer pillow will help to keep your air passages fully open.
Get a humidifier for your bedroom. Humidifiers add moisture to the air in your bedroom. This will cause your nasal lining to moisten, reduce in size and allow your airway to reopen. This can reduce the amount of snoring you do.
One good way to prevent snoring is to talk to your pharmacist about any snoring remedies you can get over the counter. Prescription medication is available for snoring. However, the over-the-counter brands are much more affordable and may work for you. These medications reduce swelling in the throat so more air can get in.
You can stop snoring by simply changing the position in which you sleep. Most often, snoring is caused by sleeping on your back. This is because the tissue and muscles in their throats can fall when relaxed. Positioning yourself to sleep on your side stops this from occurring, and allows you to get a peaceful night’s sleep.
Reduce or eliminate your alcohol consumption, if you are bothered by snoring. You should also refrain from using sleeping pills, tranquilizers and antihistamines before going to sleep. Because these substances relax the muscles and tissues of the air passages, your breathing can be impaired and you may begin to snore.
Interestingly, it is possible to eliminate snoring using a tennis ball. You can sew a pocket inside the back of your night shirt for the ball, or simply pin the ball onto the back of the shirt. As you’re sleeping, you end up turning on your side as you feel the ball placed on your back. Side-sleeping will cut snoring sounds significantly.
Here is a throat exercise that may lessen your snoring. Place your tongue up against the inside of your upper front teeth and slide it back and forth. For three minutes, keep sliding your tongue backwards and then bringing it back up against your teeth. Working the muscles this way can help your airways remain open so that you are less likely to snore.
Sleeping face up will increase your likelihood of snoring. If you can’t quite figure out a good way to not be a back sleeper, then try to attach a large object like a ball to the back portion of your pajamas. Rolling over will be uncomfortable, and you will not stay in this position.
The best sleeping position to reduce the risk of snoring is lying on your side. If you lay on your back, you have a greater chance of snoring. On the other hand, sleeping on your stomach causes neck stress. This is why it’s good to sleep on your side.
Think about purchasing an adjustable bed as a way to reduce snoring. This type of bed can be adjusted so that your upper body is in a more vertical position when sleeping. This position prevents your airways from being compressed while you sleep, which can keep you from snoring as frequently.
Some doctors believe that building up the muscles in your upper throat can end snoring problems. There is a physician who advocates singing as a method of limiting snoring, because the act of singing works to strengthen the muscles of the soft palate and the throat. By toning these muscles, you can prevent some of the narrowing of the muscles, and stop snoring from disturbing your sleep.
Losing weight may help lessen or eliminate your snoring. Extra weight gathers all over the body, which includes your neck. This increases your airway’s pressure or partially obstructs it, which causes vibrations that lead to snoring.
If you snore, check to see if any of your medications could be causing it. Some medications will dry out your sinuses, causing your throat to swell and obstruct airflow. Other medicines, such as sedatives and muscle relaxants, can cause such slackening of the muscles in your throat, that adequate breathing becomes difficult and snoring is more likely.
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If you have a snoring problem, then be mindful of what you eat and drink before bed. Any kind of drug can relax your throat muscles to the point that you can’t breathe properly. Wine, beer and other alcohol have this effect on your throat, as do muscle relaxants. If muscles relax too much, the passages for air flow can become obstructed and lead to snoring. Drink water before you go to sleep to keep yourself hydrated.
Not only is snoring annoying, but it could mean that you have an underlying health condition. If a person’s body displays these symptoms, they should pay attention to them. You will be able to attain a deeper level of sleep, by targeting the causes of snoring.
Before going to sleep, dine on a spoonful of honey. For some people, eating a small amount of honey before bed can decrease snoring. Since honey is an effective ingredient in many folk remedies, it’s not surprising that it can help with snoring too.