Snoring can be both incredibly annoying, as well as an inconvenience. Whether you snore or sleep next to someone who does, you can take action to reduce the snoring. Snoring sounds horrible, disrupts your sleep and affects your waking hours, too. Luckily, there are solutions. There is plenty of useful information in this article that may help you to put an end to snoring.
Practicing your singing can prevent you from snoring. The reason is because you exercise your throat muscles when you sing, making them much stronger over time. Throat muscles with strength are less likely to permit snoring. There are also some musical instruments that you can play, such as a saxophone or trumpet, that will work to strengthen the throat muscles.
Quit smoking if you want to end snoring. Smoking results in tissues at the rear of the throat being irritated, and swelling can ensue. Swelling of the throat is a main contributor to the reasons that snoring occurs.
Illegal drugs should never be used, under any circumstances. This is because these drugs could be the main reason that you snore. Cannabis is an example of a drug that will make a user feel extremely relaxed. Of course, painkillers provide this effect too. Being fully relaxed feels great when you’re conscious, but it’s not so good when you’re snoring in your sleep.
Keeping your weight under control is an important factor in avoiding snoring. Although excessive weight doesn’t necessarily cause you to snore more, extra fat around your neck can put additional pressure on the airways, which causes snoring. If you have gained weight and noticed that you are snoring a lot more, losing those extra pounds may help you.
You should try elevating your head when you sleep. You can get more support and a higher head position by using an extra-thick pillow. You could also stack a couple of pillows together. If your head remains in an upright position while you are sleeping, it increases your airflow, lessening the chance that you will snore.
Throat Muscles
Overweight people are more likely to snore due to the excess fat in their neck area. Overweight people also store fat in their throat, blocking their airway and making snoring worse. Think about losing weight if you are a little on the heavy side. When you do, you should start to sleep better, and you will probably feel and look better too.
It might seem a bit silly, but singing just might be a good solution for snoring. Singing uses your throat muscles, and it strengthens them over time. By building strength in your throat muscles, you can alleviate snoring. If you do not like singing, you can get the same results from playing wind instruments, such as the saxophone or the trumpet.
Alcohol should be avoided to help alleviate snoring. On top of this, you should stay away from antihistamines, sleeping pills and any type of tranquilizer right before you go to bed. The reason for this is because these items relax your muscles, and then in turn this limits your air passageway and increases your snoring.
Taking sleeping pills can cause you to snore, but not taking them can reduce your snoring. Sleeping pills work by helping your muscles relax. Even the muscles keeping your air passages open will relax and sag, causing the airway to narrow. Then you’ll be snoring.
Do you snore frequently? Then watch what you eat right before bedtime. Everything from alcohol to muscle relaxants can loosen the muscles in your throat. This may cause collapsing inward, which can obstruct your air passages and cause snoring. If you hope to remain hydrated prior to going to sleep, water is the best choice.
If your nasal passages remain open, you can prevent yourself from snoring. If your nose is clogged or swollen, you are more likely to snore. There are many items you can use to keep your nasal passages clear if you get a cold, such as vapor rubs, humidifiers or steam showers. Nasal strips will also work; they keep the nose open to let more air pass through it.
Simply changing your sleeping position could eliminate your snoring. Sleeping on your back is the worst position if you want to stop snoring. Throat tissue and muscles relax and fall. However, if you switch to side sleeping, this will stop that from occurring, and a more restful sleep without snoring could follow.
Keep your body hydrated to reduce the likelihood of snoring. If you don’t drink enough water, you can dehydrate yourself. This thickens your nasal secretions and makes it harder for you to breathe. Your clogged airways can cause you to snore. If you drink at least ten glasses of water — any beverage without caffeine will work — you will be less likely to snore.
The effectiveness of the simple “tennis ball cure” is substantiated by many people. This interesting cure involves placing a tennis ball inside a sock and proceeding to pin it on your back at night. The result is that it reminds you, even in your sleep, not to sleep on your back. Once you’ve become accustomed to sleeping all night on your side, you can get rid of the tennis ball.
If you are someone who suffers from congestion because of allergies or other types of issues, you are probably going to snore while you sleep. Air blockages from congestion can reduce your chances of breathing properly, which can yield discomfort and incessant snoring. In order to avoid snoring and sleep peacefully, try taking a mild decongestant before you go to bed.
Dairy products in your diet might be the culprit when someone who sleeps within earshot tells you you have a snoring problem. If you eat dairy products before bed, try refraining from doing so for 7-10 days and note any improvement. For many people, dairy causes mucus to pile up in their throat. If this occurs, snoring can happen. You can still have dairy products, just eat them during breakfast or lunch instead.
Prescription medications may be causing your snoring, speak with your doctor about it. There are prescription medicines that have snoring as a side effect. Medications that are intended to relax the muscles, such as sleeping pills, pain killers, antihistamines and muscle relaxants, loosen the throat muscles constricting the airway. These restricted airways can cause snoring.
Your problem with snoring might be alleviated by essential oils. There are a few essential oils, especially eucalyptus and peppermint, that are very useful for unblocking nasal passages. This can make it easy to breathe and you may not snore. Try one whenever you have a stuffy nose.
One way to reduce or prevent your snoring is with a snoring treatment that you can purchase over-the-counter. Speak with your pharmacist to find out which remedies are the safest and most effective. Prescription medications also exist, but they are usually more expensive than over-the-counter treatments. Anti-snoring medications attempt to minimize swelling that can constrict the airway, and thus cause snoring.
Clear your nasal passages through blowing and saline spray before retiring to bed. You want to have clear airways that are hydrated, so you can breathe easier while sleeping. If you are not dealing with congestion, it will be easier to breathe using your mouth.
If you have a snoring problem, then be mindful of what you eat and drink before bed. Sedatives, muscle relaxants, and alcohol will all have an extreme loosening effect on your throat muscles. This will cause them to be extremely relaxed, which causes snoring as air passes through. Water is the best choice for hydrating yourself before bed.
Should you be affected by a partner that snores, make it a point to get to sleep earlier than them, to be deeper asleep when the snoring starts. If you are a light sleeper, this may not be an option, but it’s worth a try!
The ingestion of dairy products have been shown to cause snoring. Dairy foods increase phlegm production, and phlegm can block airways in your throat and nose. Replace milk with other beverages and stay away from cheese and yogurts to see if it makes a difference.
Nasal strips can help reduce snoring. They stick to your nose and pull up your nostrils, opening them and permitting more air to travel through. When your nostrils are kept wide open throughout the night, you are less likely to snore. However, you should not use nasal strips if you suffer from sleep apnea.
Tennis Ball
If you snore or share a bed with someone who does, then you do not need to be told how irritating it is. Nasal strips are an easy way to reduce your snoring. They are easily applied before hitting the sack for the night. Although these might look foolish while wearing them, they are very effective at decreasing your snoring. Because of this, they are worth wearing.
One tennis ball could often help reduce your snoring. All you have to do is use a safety pin to attach the tennis ball to the rear of your pajamas prior to bedtime. While you are asleep, feeling the ball against your back will cause you to turn onto your side. Sleeping facing sideways is a useful technique for reducing snoring.
Do not eat much or drink alcohol in the three hours before bed if you want to stop snoring. Your muscles in your throat can be relaxed by heavy meals and alcohol. This can cause snoring, even if you don’t have a snoring problem.
It can be irritating dealing with snoring, at times. It’s unpleasant to hear and it can ruin other peoples’ sleep. Luckily, there are plenty of things you can do to put an end to snoring. You have seen some great methods in the preceding article. Make use of these tools, and remember to follow the guidelines from this article.
If your bedroom is dry, hot, or both, you could raise your chance of snoring. Nasal passages that become dry will clog and increase snoring. Try sleeping with an open window, or have a humidifier on so that the air will stay moist, and your nasal passages will too.