Snoring is a sensitive subject and can be taboo for some people. This can make it hard to find good advice about the problem. Read this article to learn more about what could be causing your snoring and find out about the different solutions you get a better night’s sleep.
Visit your obstetrician, if you snore while pregnant. Pregnant women do tend to snore because of the extra pressure, but you have to know that your snoring is not affecting the oxygen your baby is getting. If you snore during your pregnancy, check with your doctor to gauge your snoring’s impact on your baby.
Keeping your weight under control can help to minimize snoring. While snoring is not always related to weight, excess fat around the neck might put pressure on your airway, as the fat in your neck can increase the pressure on your throat. If you have gained weight and noticed that you are snoring a lot more, then it stands to reason that losing that weight will eliminate the problem.
Singing can actually help cure snoring.Singing is a great way to exercise and strengthen the muscles in your throat muscles. Playing the sax or reed instrument can also build up the muscles in your throat muscles.
Prop your head up so you can sleep easily instead of snoring. Make sure your head gets adequate support by lying on a firm, thick pillow. If one pillow isn’t enough, use two! Your head will be up higher while you sleep, so you will breathe more easily and snore less.
Neti Pots
Keep nasal passages open to prevent snoring. A nose that is clogged or constricted in another way can be a cause you to snore. Use neti pots, humidifiers, steam showers or neti pots to clear the nose when you have a cold. Nasal strips open up the nasal passageways, especially if you’re chronically congested.
Quitting smoking can have a huge impact on your snoring. If you decide not to quit, at least avoid smoking for a couple hours before bed. Every time you smoke a cigarette, your throat swells up, and your air passages narrow. Once this occurs your snoring will get worse, so avoid cigarettes after dinner, if possible.
Keep your body hydrated to avoid snoring. If you aren’t drinking enough water, the secretions in your nasal passages become thicker and stickier, making them more likely to clog your airways and lead to snoring. Try to consume about 10 cups of water every single day, to reduce your chances of snoring at night.
Congestion constricts your nasal passage and airway, which can block air and result in snoring.
If snoring is bothering you, discuss over-the-counter snoring remedies with your pharmacist. Prescription medications are also available, but an over-the-counter medicine doesn’t cost you as much money. These types of medications work by reducing the swelling, and any other factors that may make your air passages narrow.
Exercise will help you stop snoring problems. Exercise can be great for keeping your respiratory track functioning well and cut down on your stress.
Sleeping Pills
The importance of losing weight if you snore cannot be overemphasized. Excess fat, notably the fat on your neck, places increased pressure in your airways. This can cause your airway to slightly collapse in the middle of the night. The loss of even a few pounds of this extra pressure could make a huge difference.
Don’t drink alcohol right before bed if you have problems with snoring.You should also refrain from using sleeping pills, tranquilizers and sleeping pills prior to bedtime. These substances all work by relaxing your muscles, so this constricts your airway and can cause you to snore more.
Some medications dry out your nasal membranes which makes them swell and restrict airflow.
Do not exercise too heavily within one hour of bedtime. Straining your body through exercise and lifting can make it hard for you to breathe at night. This will lead to constricted airways, and excess snoring throughout the night.
You may be able to solve snoring by using an adjustable bed. You can raise your upper body to a slightly upright position. This makes your body weight less likely to constrict your airways, and keeps your snoring to a minimum.
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If you have a snoring problem, then be mindful of what you eat and drink before bed. Alcoholic beverages and muscle relaxers can relax your throat muscles. This causes the muscles in your throat to collapse inwards and restrict the airflow through your breathing passages that cause you to snore. If you want to stay hydrated before bed, then water is always your safest choice.
There are anti-snoring exercises that can do to help eliminate snoring.
Mouth Guard
Although you might not have been diagnosed as being lactose intolerance, common perpetrators of snoring are dairy products. Dairy products make the body produce more phlegm. This substance blocks passageways in the nose and throat that are used for breathing. Try replacing the customary warm milk with warm tea instead to see if that cuts back on snoring problems.
You may want to see the snoring problems.Your dentist can prescribe a customized mouth guard that is molded to the shape of your mouth. This mouth guard, worn only at night, will pull your lower jaw forward just enough to keep the tissues of the throat from collapsing during sleep, which causes the snoring.
Breathing through your nose will allow air bypass your throat. Ask your local pharmacist to show you these products.
Eat a spoon or two of honey before going to bed. It is unclear as to why it seems to work, but many testify to honey’s effectiveness in reducing your tendency to snore. That said, honey’s many other well-documented health benefits make it a safe option.
You should avoid alcohol and sleeping pills when you want to prevent snoring since they will both weaken your nervous system and also relax the throat muscles, which causes you to snore.
Blow your nose and use saline nasal spray before going to bed.
Change your position, and how you sleep, to get rid of how you snore. Sleeping on your back is the worst position if you want to stop snoring. The muscles and tissue in their throats, relax and fall. This can be prevented by lying on your side to sleep. Doing so provides peaceful, uninterrupted and more restful sleep.
Snoring is a topic most people do not wish to discuss. Take this advice to heart and use it to your advantage, as well as for those around you.