This affects 25% of women and 40% of men. The frequency of being affected by snoring only increases as people get older. If you want to figure out a way to reduce or stop your snoring, or you would like to help out a loved one who snores, continue on for great advice on this topic.
In order to reduce snoring, try a change of sleeping position. The force of gravity on your head and neck in a supine position can cause your airway to collapse. If you sleep on your side, it will be easier to breathe; this also places less strain on the muscles of your neck.
Many snorers have tried sleeping in a more upright position using several pillows as props. This redirects drainage from the nose toward the lungs, it becomes easier to breathe. This technique will help your snoring.
Some prescription medications that you obtain by prescription can make you snore. Snoring is caused by restricted air passages.
One way to keep yourself from snoring is by making “fish faces”. Making these faces is a real help, as silly as it sounds, because they exercise and strengthen important muscles in your face and throat. To perform the exercise, keep your mouth closed as you suck in, causing your cheeks to contract inward. Now, copy the movements fish normally make with their mouths. For best results, try this exercise several times every day.
Nasal Strips
Nasal strips can help alleviate snoring. These strips look like an adhesive bandage. Nasal strips are created with the nasal passages open. This can make it simpler to breath through your nose, and that makes it less likely that you will snore.
If you are currently pregnant and your partner notices you are snoring, contact your physician immediately. Although many expectant mothers do snore during pregnancy because of the extra pressure on their bodies, it is important to make sure that your baby still has enough oxygen while you are snoring. Consult your doctor to make sure that this will not become a serious problem for your baby.
A firm pillow may also help reduce snoring. You may begin snoring because air cannot pass through the passages freely. A firmer pillow that is more firm can help open up your passageways open.
You can reduce your snoring by quitting smoking. If you decide not to quit, try not smoking for a couple of hours before you go to bed. Smoking increases throat to swell and your air passage is minimized. Narrow airways encourage snoring; if you can quit smoking, by eliminating smoking you will not snore.
Illegal drugs are bad for a myriad of reasons. This is because these drugs could be the main reason that you snore. Marijuana and similar drugs relax you. Other drugs bought off the street, such as pain killers, can also have this effect. This relaxation that illegal drugs provide might feel good before you go to sleep, but once you get to sleep, that same effect will cause you to snore.
Don’t drink alcohol right before bed if you have problems with snoring.You must also avoid antihistamines, tranquilizers and antihistamines before going to sleep. These products cause muscles in your body to relax, which causes your airways to be limited and this contributes to snoring.
Dairy products make many people snore, even if you are not lactose intolerant. If you usually have warm milk at bedtime, try hot mint or cinnamon tea, and see if your snoring improves.
Check with your pharmacist about anti-snoring medications that are available over-the-counter. You could get prescription medication for snoring but if you find one that works at your local pharmacy, it will be less expensive. Each medication treats a different cause, including congestion, swelling and muscle relaxation.
It may sound comical, but a way to exercise your tongue is by moving it in and out of your mouth. Make sure you are hitting all four cardinal directions. This will tone your tongue muscles and decrease the chances of you snoring issues.
Tennis Ball
If you snore often, watch what you eat prior to going to sleep. Things such as muscle relaxants and alcohol can cause the throat muscles to relax. As a result, your air passageway narrows, causing you to snore. If you have to drink something before bedtime, make it water.
The effectiveness of the simple “tennis ball method is a remedy that many people claim is quite effective. This reminds you to not sleep on your stomach or side. Once you grow accustomed to side sleeping, you can stop using the tennis ball.
Losing some weight may help lessen or eliminate your snoring. Extra pounds weigh down your entire body, including around the neck. This will put pressure on the airway and leads to vibrations that cause snoring.
Try using essential oils for a little snore-reducing aromatherapy. Peppermint and eucalyptus, for example, are great for opening stuffed nasal passages. They facilitate breathing, which in turn facilitates snore-free sleep. Whenever you are stuffed up try essential oils.
Certain kinds of exercise can help eliminate snoring.
Ask your physician about mandibular advancement appliances fitted to you would be appropriate. This appliance is inserted into your mouth up against you upper and lower teeth. The appliance positions your jaw a little bit more forward than usual to minimize snoring.
Snoring is often the result of open mouth breathing which produces the throat and mouth sounds that are so unpleasant. If you breathe through your nose, air will move down the back of the windpipe as it is supposed to do. Two popular and effective methods to control mouth breathing are chin straps and sealants for the mouth. Both keep the mouth closed while you’re asleep. Your local pharmacist should stock these kinds of assistive devices.
There are many tried and true methods that help you deal with annoying snoring.
You may want to see the snoring problems.He can make you a mouth-guard using a mold of your own mouth. When you wear the 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.
Snoring may seem like no big deal, but it can start a series of more serious events. The brain becomes deprived of oxygen, which can cause high blood pressure. You can experience carotid arteries, which increases the creation of plaque within arteries that transport to the brain. Even if the risk is small, this is still a compelling reason to treat your snoring.
This muscle activity may cause snoring. Use with caution, as they can cause sleep apnea.
Dairy Products
If you have allergies, don’t use antihistamines right before bed. Antihistamines relaxes your air passageways and promotes drowsiness, which will in turn, increase the likelihood of snoring while you sleep. If you have to take one, you should wait a good amount of time before you go to bed.
Avoid eating or drinking dairy products before bed to reduce your snoring.Eating dairy may produce mucus that can cause snoring issues. The mucus caused by dairy products can block your air passages, leading to too much snoring.
Dealing with any allergies can eliminate snoring.Allergies often lead to a stuffy nose and produce respiratory trouble. In addition, people who suffer from allergies tend to take breathes with their mouth, a practice that increases the likelihood of snoring.
Do what you can to stop smoking. Smoking any tobacco products will harm your respiratory system, resulting in serious health problems, not least of which includes chronic snoring. If you decide to quit, your respiratory system will repair itself and health problems should disappear.
You probably already know how annoying snoring can be for yourself, as well as anyone you share a bed with. Also, depending on the cause, snoring can also be a serious health condition. You should gain as much knowledge on the subject as possible if either you or your significant other is afflicted with this condition. Follow the advice you learned in this article, and enjoy a more peaceful night’s sleep.