This affects 25% of women and 40% of men. Snoring becomes even more frequent and worse as you age.If you need to reduce the severity of your own snoring or that of a loved one, or perhaps it is your loved one keeping you awake at night, continue on for great advice on this topic.
Raise your head with pillows to soften your snoring. A thick pillow is good a choice to give your head some support. Using two or more pillows is also a possibility. Doing this will keep the head upright. As a result, your airflow will be increased, and your snoring can be prevented or reduced.
Many people find significant relief from snoring by sleeping in a more upright position using several pillows to open their airways and have been successful. This prevents nasal drainage from collecting in your nasal passages, it becomes easier to breathe. This technique will help stop snoring.
Keeping your weight under control can help to minimize snoring. Body weight may not always exacerbate snoring; however, if there is extra fat within the neck area, contributing to snoring. If you are even a few pounds overweight, your best solution will be to lose the excess weight.
If you sleep on your side, this will reduce your likelihood of snoring. Lying on your back allows your airway to collapse, causing snoring. However, if you roll over onto your stomach, your neck will experience stress. Due to this, sleeping on one side is the best option.
Nasal Passages
Keep your nasal passages open if you want snoring to stop. A nose that is clogged or constricted can cause you to snore. If you are suffering from a cold, use vapor rubs, a humidifier or a neti pot to unclog your nasal passages. Nasal strips, as they help to lift open the nose, which allows more air to flow through.
Place a humidifier in your bedroom at night and use it consistently. A humidifier adds a constant supply of warm, moist vapor to the air. Breathing in moisture helps the nasal passages and airway to be moisturized. This could reduce snoring.
You can reduce your snoring you do by quitting smoking. If you find it impossible to stop smoking, at least avoid smoking in the last few hours you are awake each day. Smoking increases throat to swell and your air passages to tighten. Narrow airways create more snoring; therefore, your throat will not swell as often and snoring should be less of a problem for you.
Don’t drink alcoholic beverages if you want to resolve snoring problems. You must also avoid antihistamines, tranquilizers and antihistamines before going to sleep. These drugs relax the muscles in your throat and constrict airways, and make you snore more.
To reduce the risk of snoring, don’t sleep on your back. If you are finding avoiding sleeping on your back challenging, try strapping a large stuffed backpack onto yourself before you get into bed. Rolling over will be uncomfortable, and you will not stay in this position.
Losing weight should help to reduce your snoring. This can even cause your airway to collapse during the night. Even losing just a few pounds can have a significant impact on snoring.
Avoid any type of moderate exercise within the hour prior to bedtime. Physical exercise can shorten your breath when you lie down. This causes airways to tense and constrict, which will lead to excess snoring during the course of the night.
Believe it or not, sleep itself can help to solve a snoring problem. The number of hours you spend asleep is only part of it, though. Keeping a proper sleep routine is also critical. You should go to bed the same time each night and wake up at the same time, too.
If you snore often, you need to be careful what you eat right before going to bed. Water is always the best choice for hydrating yourself before bed.
Consider eating about a spoonful of honey before you go to bed. Though the reason for its effectiveness is unclear, many people argue that honey can greatly limit snoring.
Talk to your doctor about the advisability of being fitted for a mandibular advancement appliance. These appliances fit inside your mouth and they sit snug against your lower and upper teeth. The appliance positions your jaw slightly forward, which can help you stop snoring.
You may be able to solve snoring problems by purchasing an adjustable bed. You can keep your torso more vertical angle. This in turn helps you to keep your neck at a good angle, and can greatly help your snoring.
Snoring can hinder your sleep, and the sleep of your partner too. Snoring may also be a symptom of a serious medical condition. If you or your sleep partner is being affected by your snoring, it’s time to learn as much as possible about your affliction. Use what you’ve read here to help you get the sleep you deserve.
Visiting your dentist may provide you with the solution to your snoring. He can create a mouth-guard using a mold of your mouth. When you wear this mouth-guard at night, it will position your jaw forward just up to the point where your throat muscles will not collapse while you sleep, thus eliminating a possible cause of your snoring.