Snoring can make a person really self-conscious, but in some cases, that may be the least of one’s worries. In some cases, snoring issues can be a sign of a serious health problem. You may have a physical problem that manifests itself through excessive or loud snoring. Use these to help find the reasons why a person snores and put a stop to it.
Ironically, by taking sleeping pills, you could end up snoring. Therefore, if you do not take them, you will greatly reduce the risk of snoring. One major effect that sleeping pills have is to relax muscles throughout your body. This also includes, of course, the muscles in your nasal passages and this means a narrower path for the air. This will cause you to snore.
To help combat snoring, many people benefiting from sleeping propped up on two or three pillows, almost sleeping in a sitting position. This prevents drainage from accumulating in the nasal passages; instead, it becomes easier to breathe. This can prevent snoring.
Do not hesitate to make a doctor’s appointment during your pregnancy, if you begin to snore, or your snoring is above normal. 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. Ask your doctor for advice on how to prevent problems that snoring can cause your baby.
Maintaining a healthy weight will help keep snoring at bay. Although excess weight does not directly correlate with snoring, excess neck fat does put more pressure on airways, which could result in snoring. If your snoring problem worsens after you gain a little weight, your best solution will be to lose the excess weight.
Drink lots of water to help stop snoring. When there is a lack of water, your nasal secretions become denser and are more likely to increase clogging of your air passages. Drink at least 1 ounce of water for every 2 pounds of your body weight, to ensure you stave off dehydration and avoid snoring.
Even though it can sound silly, singing may eliminate your snoring. Singing will build up the muscles in your throat over time. By increasing the strength of your throat muscles, you will reduce the occurrence of snoring. Playing a wind or reed instrument can also build your throat muscles.
Using nasal strips is a great way in reducing snoring. These strips look like a Band-Aid. However, they are different than a normal Band-Aid. These strips open your nasal airways automatically. When you do this, it makes it easier for your nose to breath and it eliminates snoring.
To help eliminate snoring, exercise your face and throat muscles by making “fish faces”. Making these faces provides exercise for the muscles in your face and your throat. To make a fish face, close your mouth and pull in your cheeks. Pucker up like a fish! To be effective, this exercise should be repeated several times each day.
Sleep on a firmer pillow if you want to quell your snoring. Soft pillows promote narrow air passages. When your passages narrow, you start to snore. One way you can help keep these passageways open is to use a firmer pillow.
Speak with your doctor to see if one of your medications is creating your snoring. Some of these medications can make you snore. Any medicines that relax muscles, or constrict the airways, can cause snoring. A restricted airway will also contribute to excess snoring.
To lessen your snoring, exercise your tongue by sliding it against the backside of your front teeth. Slide your tongue backwards, then slide it forward against your teeth. Do this repeatedly for three minutes. As you engage the muscles in your mouth and jaw, you will be promoting open airways. As a result, you will be less likely to snore.
Nasal strips can be an excellent way to treat your snoring. The strips are reminiscent a Band-Aid. Yet, their use is quite different. These strips are specifically designed to lift open the nasal passages. This can make it simpler to breath through your nose, which can prevent snoring.
The importance of losing weight if you snore cannot be overemphasized. Excess neck fat puts pressure on the airways. This causes your airways to partially collapse during the night. Dropping only five or ten pounds can reduce snoring significantly.
Get plenty of quality physical activity to minimize snoring. Exercising helps to keep your breathing stable, preventing snoring. Exercise will maintain your respiratory fitness and cut down on your stress. Excessive stress can increase the risk of snoring because it interferes with normal breathing.
Eating small meals in the early evening can reduce snoring. A big meal eaten near bedtime causes the stomach to fill up. This can cause your diaphragm to push against your throat, which can block your throat because of pressure. A narrowed throat and reduced airflow are one of the main causes of snoring.
A decrease in snoring is just one more reason to quit smoking. If you find it difficult to give up smoking, you can enjoy some benefits by avoiding tobacco for the few hours before bed. Smoking causes your throat to swell, which narrows the airway. Once this occurs your snoring will get worse, so avoid cigarettes after dinner, if possible.
Avoid strenuous exercise within the hour preceding your bedtime. Physical exertion causes shortness of breath, contributing to pesky and potentially dangerous snoring problems. Your air passages can become constricted, which in turn results in snoring.
Drinking alcohol will make snoring worse, so quit now. On top of this, you should stay away from antihistamines, sleeping pills and any type of tranquilizer right before you go to bed. With regular consumption, all of these products increase the likelihood of snoring, because the muscle relaxation they induce may narrow your air passages.
The effectiveness of the simple “tennis ball cure” is substantiated by many people. This unique method involves putting a tennis ball on your back, by sewing a pocket on your shirt for it or putting it in a sock and pinning it to your back. It seems to work by being an unknown obstacle that prompts you subconsciously to avoid sleeping in a position where your back is flat on the bed. When you start side sleeping, then you may remove the ball.
Try doing a throat exercise that involves sliding the tongue against the back of the top front teeth to reduce snoring. For about three minutes or so, slide your tongue toward the back of your mouth and then back up to your teeth again. Building muscle this way will strengthen your airways, keeping them open and cutting down on snoring.
Many people have found that when they lose weight, their snoring problems stop. When you’re overweight your entire body puts on pounds, including your throat. This puts pressure on your airway or causes partial obstruction, leading to the vibrations that result in snoring.
Ask your doctor to investigate your medications, if you suddenly start to snore. Some medications dehydrate your nasal membranes. If this happens, the membranes swell, making it harder to breathe, and you snore as a result. Medications that contain sedatives can have the unfortunate side effect of relaxing the muscles in your throat, which makes it difficult to breathe freely during sleep.
If you have been told that you snore often, dairy products could be the culprit. If dairy products are being eaten close to the time that you go to bed, stop this for about a week to discover if your snoring improves. Dairy products may cause mucus to accumulate in some people’s throats. All too often, snoring can result. You can still have dairy products, just eat them during breakfast or lunch instead.
Dairy Products
You may find relief from snoring by using essential oils. Peppermint oil or eucalyptus oil are just two of the essential oils that can reduce nasal congestion. This will make breathing easier and reduce, or stop, snoring. The next time you’re stopped up, try them out.
Snoring is often caused by eating dairy products, even when lactose intolerance is not present. This is because dairy products encourage phlegm production, which in turn, obstructs your airway both in your nose as well as in your throat. An alternative to a glass of milk before bed can be herbal tea with a dollop of honey.
Certain kinds of exercise can help to reduce or prevent snoring. Performing exercises that work the throat muscles for 30 minutes or less on a daily basis can prevent them from collapsing as you sleep. Some examples of these exercises are tongue curling and making vowel sounds. This will strengthen the upper respiratory muscles to prevent snoring.
Internal nasal dilators should be considered. While few people snore through their noses, it is a problem for some individuals. These dilators are designed to be inserted into the passage and work to keep them open. This can stop snoring for those people that suffer with this condition.
There are appliances called mandibular advancement appliances which may help your snoring. These type of appliances fit right into your mouth, and go right up to your lower and upper teeth. Your jaw will be pulled and held in the correct position as you sleep, allowing your airway to remain open.
Besides being a real hassle, snoring can also be a significant health indicator that is worth paying attention to. A signal like this from the body should not be ignored. The tips found here might be able to help you find the cause of your condition, and help you to get a better night’s sleep.
Avoid anything that may depress your nervous system and cause snoring, like sleeping pills or drinking alcohol. You may eventually have to cope with sleep apnea, which is directly related to cardiovascular disease. So, stay away from these two things.