Millions of men and women of all ages can be afflicted with snoring. Regardless if you listen to a snorer, or you are the snorer, it is still a problem to deal with. Your relationship could suffer because of snoring. Below you’ll find some excellent tips to lessen snoring. Read on whether you are the snorer yourself or you currently live with one.
The first step to resolving your snoring problem is to uncover its underlying cause. 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. The snoring may increase as the condition worsens.
Switching your sleep position can halt snoring, for good. 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. If you sleep on your side, it will be easier to breathe; this also places less strain on the muscles of your neck.
Keep your nasal passages open to prevent snoring. A nose that is clogged or constricted contributes to increased snoring. There are a few ways to keep the nose clear when you are sick, including neti pots, humidifiers, hot showers, and vapor rubs. Nasal strips, which open the air passage by lifting your nose open, are also an option.
If you smoke and you snore, quit smoking. Smoking causes the tissues located in back of the throat to become swollen and irritated. Throat inflammation leads to snoring, and snoring, in turn, leads to a sore throat.
Avoid using illegal drugs. These illicit drugs can contribute to your snoring. Pot will make your throat relax and collapse while you sleep. Obviously, street drugs like pain killers, have this effect as well. Although the relaxing effects of legitimate and illicit drugs can make it easier for you to fall asleep, your sleep is more likely to be troubled by snoring.
Sleeping Pills
To help ease your snoring, try falling asleep with your head in a slightly raised position. Lay your head on a large, thick pillow. Using two or more pillows is also a possibility. This puts your head in a more upright position, and that increases airflow which may result in a reduced amount of snoring.
Ironically, sleeping pills can cause you to snore and refraining from using them can reduce the amount that you will snore. Sleeping pills work by helping your muscles relax. The muscles in your throat and soft palate, which are responsible for holding your nasal passages open, will also sag. The result is the snoring sound as the air moves through these restricted air ways.
In order to cease your snoring, use a firmer pillow. Softer pillows are known to allow throat muscles to relax, which results in narrow air passages. Less air is flowing through your nasal passages, so you snore. A pillow that is firmer can help with keeping your airway open.
Open nasal passages help reduce snoring. Having a nose that is clogged or constricted can contribute to snoring. Increase the humidity of the air entering your nose by using a humidifier or a steam shower to humidify the environment, or vapor rub to help your body, when your nose is plugged. Nasal strips are also a great option, especially if you’re chronically congested.
Quitting smoking can have a huge impact on your snoring. If it is very difficult for you to quit, then do not smoke for several hours before you sleep. Smoking causes your throat to swell up and your air passages to get much narrower. This inflammation and narrowing leads to snoring; therefore, not smoking should relieve some of the swelling.
People who are overweight, especially those who have extra fat in the neck area, will be more prone to snoring. The excess tissue of fat surrounding overweight people’s windpipes do not help the situation. If you are above your ideal weight, think about shedding those extra pounds. Not only will you look and feel better, you’ll sleep better, as well.
A great way to keep yourself from snoring is to ask your pharmacist for an over-the-counter anti-snoring remedy. 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. The medications will help symptoms like swelling, inflammation and other things that cause your nasal passages to narrow.
As this article stated, snoring affects the lives of a multitude of people. Thin walls are not able to block the sound of heavy snorers. The helpful advice in this article can offer you a solution in dealing with snoring so your family can enjoy nights of peace.
Do you think there is any truth to the assertion that loud singing can help you cut down on your snoring? A great way to improve the muscle strength in your throat is by singing. A good muscle tone means your nasal pathways will not get narrower when you sleep and cause you to snore.