Around eight hours of sleep is usually required to be alert and healthy for the next day. It is vital that this sleep be restful sleep, however. If you or your partner snore at night, you won’t be getting a restorative sleep! This article contains lots of useful information to help you stop snoring.
A change in your sleeping position of choice may help you stop snoring. Lying on your back could cause your head to tilt too far back or forward, resulting in an obstruction of your airway. In order to make sleeping more pleasantly, lie on your side. This will definitely reduce your snoring.
Many people report reduced snoring when they sleep with more than one pillow. This props them up so that they are sitting up more than lying down. This prevents drainage from accumulating in the nasal passages; instead, it becomes easier to breathe. This will help stop snoring.
If you want to stop snoring, you must first determine the cause. Certain health issues can cause snoring, and left untreated, snoring will never get better. Ignoring a bigger medical issue could even make matters worse, in terms of both snoring and general health.
It sounds silly, but singing may actually cure your snoring. Singing utilizes throat muscles and helps to strengthen them over time. With adequate throat muscle strength, snoring is minimized. Musical instruments, such as the saxophone or trumpet, may also strengthen throat muscles.
To reduce snoring as much as possible, stay at a weight that is healthy. Even though excess body weight isn’t always the cause of snoring, extra neck fat places pressure on your nasal passages, and can cause you to snore. If are overweight and you snore, you may want to lose some weight.
Allergies and other sources of congestion can contribute to snoring problems. Congestion causes the nasal cavities to contract, which may block the air resulting in snoring. One suggestion on how to fight this is to use a decongestant before bed in order to have a more peaceful night’s sleep.
Though it may sound strange, singing may actually cure snoring. When you sing, you are strengthening the throat muscles. The stronger your throat muscles are, the less likely you are to snore. Additionally, playing certain woodwind and brass instruments can also make your throat muscles stronger.
Consult your doctor in order to determine if your snoring may be caused by medications you are currently taking. Some prescription medicines tend to cause snoring. Medicines like pain killers, antihistamines, sleeping pills and muscle relaxers all can restrict the airway. A snoring problem is often caused by airway restriction.
One way to beat snoring is to pucker up and make “fish faces”. It sounds funny, but making these faces will strengthen throat and facial muscles. Suck your cheeks in and pucker up your mouth. Move the lips like a fish. To be effective, this exercise should be repeated several times each day.
Sleep on your side to reduce the chances of snoring. If you sleep on your back, the chance of you snoring is greater. However, sleeping on the stomach is not recommended as it can put stress on your neck. Side-sleeping is just right; your airways stay open, and your body isn’t strained.
One of the best ways to reduce snoring is by ensuring that your nasal passages are kept open. Stuffy, clogged noses, and other nasal obstructions, can contribute to snoring. There are many things that can help eliminate clogged nasal passages, including humidifiers, steam showers, and vapor rubs. You might give nasal strips a try, as well; these lift your nasal passages open, allowing air to flow more freely.
Check out any medications you are on for potential causes of your snoring. As a side effect, certain medications dry out the sinuses and nasal membranes, shrinking the airways and reducing 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.
In order to keep yourself from snoring, stay hydrated. If you’re dehydrated, your nasal passage secretions are thicker and stickier, which can clog the airways and cause snoring. Shoot for at least ten cups of water each day, or other drinks without caffeine to lessen the chances of you snoring.
To curb snoring, examine the things you normally consume before bedtime. Things including alcohol and muscle relaxants could lead to the muscles being loose in your throat. This will cause your throat muscles to collapse inward and obstruct your airway enough to cause snoring. Water is the best choice when trying to stay hydrated throughout the night.
Stay away from all illegal drugs. These illicit drugs can contribute to your snoring. Many illegal drugs are depressants which relax your muscles including those in the neck. Pain killers and other drugs with this effect, can cause snoring as well. Relaxation might feel good when you are awake, but when you finally fall asleep, you snore.
Tennis Ball
If you have allergies or another condition that causes congestion, the chances of you snoring are increased. Congested nasal passages don’t allow air to pass through easily, leading you to breathe through your mouth and snore. One way to get rid of it would be to take decongestant medicine before going to bed, so you are able to get a more quiet nights sleep.
Many people swear by the “tennis ball cure”. Attach a tennis ball to the back of your shirt by sewing on a pocket or putting the ball into a sock and then sewing that on. Sleeping on your back will be very uncomfortable, and you will roll over onto your side. Once you develop a habit of sleeping on one side, the tennis ball can be removed.
Those who are overweight are more likely to snore, particularly those people with extra fat around their neck. The extra fatty tissue that surround overweight people’s windpipes exasperates the situation. If you are a little heavier than you should be, endeavor to become thinner immediately. You will look and feel healthier, besides improving your sleep at night.
Do some research to determine if internal nasal dilators can effectively alleviate your snoring. It is less common than snoring through an open mouth, but there are people whose snoring is caused by air as it passes through the nose. Nasal dilators are designed to be positioned in your nasal passage in order to help it stay open. This method has proven effective for thousands of people.
Consult your pharmacist to see if there are any recommended over-the-counter (OTC) snoring remedies you might try. Prescription treatments exist, too, but over-the-counter options are a good starting place, because they are less expensive. The medicines counteract the swelling, and other factors that narrow your air passages.
Snoring is not an insurmountable problem! In fact, that is not true. You can do several things to reduce your snoring. Begin by applying the methods in this article, and hopefully you will soon know the feeling of a good night’s sleep.
Some doctors believe that building up the muscles in your upper throat can end snoring problems. One doctor supports singing as a remedy for snoring, as singing builds up muscle in the soft palate, as well as the throat. This increased muscle tone will keep your passageways from narrowing at night, and when you do go to sleep, snoring won’t bother your slumber.