If you think you are snoring too much, and you are looking to reduce your snoring, then this article will be of help to you.
Try sleeping in different positions. Gravity is the main cause of snoring when laying on your back. Gravity pulls on the muscles at the front of the throat causing airways to narrow. Make sleep easier by rolling over to your side. This will also reduce the stress in the neck, and snoring won’t be as likely to occur.
Sleeping Pills
Taking sleeping pills can cause you to snore, so refrain from taking them. One of the ways that sleeping pills have is to relax the muscles of your body. This constriction of your airways can lead to snoring.
Though it may seem uncomfortable at first, try sleeping in a semi-upright position by utilizing multiple pillows. This allows nasal drainage to flow into the lungs, instead of building up in nasal passages. This will help your snoring.
Make sure your nasal passages remain open to help prevent snoring. A nose that is clogged or constricted can cause of snoring. If you catch a cold try and unclog your nose by using vapor rubs, use vapor rubs, or steam showers. Nasal strips are a good option, which open the air passage by lifting your nose open, increasing the amount of air you breathe through your nose.
When congested, your airways and nasal passages become congested, blocking airflow and causing you to snore.
Ask your doctor if any of the prescription, or over-the-counter medications, you’re taking could be causing or worsening your snoring. Some of them might be the cause of your snoring problem. Muscle relaxers, sleeping pills, pain killers and antihistamines relax muscles and restrict the airway. Partially obstructed airways cause snoring.
Exercise will help you to cut down on snoring at night.Exercise will build your respiratory system and cut down on your stress.
A firm pillow may help end your fight against snoring. You may begin to snore because it is difficult for air to get through. A pillow that is firmer can help with keeping your passageways.
Snoring can be stopped using something as simple as nasal strips. These strips look somewhat like an adhesive bandage. However, nasal strips and Band-Aids are quite different. Their special design helps to open up your nasal passage. This can make it simpler to breath through your nose, which can prevent snoring.
If you are a snorer, pay attention to what you consume just before bedtime. Water is the safest bet if you need to have something to drink before bed.
Even if you never noticed you were lactose intolerant, dairy products may be a common transgressor of snoring. If you currently enjoy a glass of warm milk before bed, try replacing the milk with tea, instead! That will help you relax and open your airways!
You may find that smoking cessation will actually alleviate snoring. If you decide not to quit, at least avoid smoking for a couple hours before bed. Smoking causes your throat to swell up and your air passages to get much narrower. Constricted airways lead to more snoring, and quitting smoking can stop this problem from occurring in the first place.
Consider eating a spoonful of honey prior to bedtime. It is not known why honey seems to work, but many testify to honey’s effectiveness in reducing your tendency to snore.
Tennis Ball
It does not matter whether you are normally classified as lactose intolerant or not; snoring is commonly caused by the consumption of dairy items. Dairy products make the body produce more phlegm. This substance blocks passageways in the nose and throat that are used for breathing. An alternative to a glass of milk before bed can be herbal tea with a dollop of honey.
Many people are advocates of a cure aptly named “tennis ball to help stop snoring. This reminds you should only sleep on your back.Once you develop a habit of sleeping on one side, you can stop sleeping with the tennis ball.
An adjustable bed may help you to solve a snoring problem. These beds let you adjust the option of positioning your upper body to be more vertically-oriented. This in turn helps you to keep your neck at a good angle, which can reduce snoring immensely.
Have a small spoon or honey, or two, before going to sleep. Many people find this method very efficient, even though no studies have shown how honey works to reduce snoring. Honey has myriad applications in folk medicine, though, so this use is not entirely surprising.
Allergies cause swelling in the nasal passages and your throat, you will have no choice but to inhale and exhale through your mouth. This is almost always leads to snoring.
Dairy Products
Change your sleeping position, if you are trying to find a way to stop snoring. Snoring is quite common among the back sleepers. The throat muscles relax too much and fall together, impeding the airway. However, if you switch to side sleeping, this will stop that from occurring, and a more restful sleep without snoring could follow.
Dairy products may increase the culprit if drunk or eaten close to bedtime. If you are eating them just before going to bed, try giving up this habit for about 10 days to see if your snoring improves. Dairy products can cause mucus in the throats of certain individuals. The increased phlegm may result in snoring. You do not have to eliminate dairy products entirely; simply avoid indulging in them well before bedtime.
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Interestingly, it is possible to eliminate snoring using a tennis ball. Attach the ball to your sleep clothes right before going to bed. When you sleep, you’ll naturally turn to your side whenever you feel the ball behind you. It is proven that sleeping on your back increases snoring while sleeping in the side position decreases snoring.
You might want to consider if nasal dilators. Snoring normally occurs in the back of the throat; however, but there are those individuals who do it.Nasal dilators are placed inside your nostrils to keep the nasal passages open. This can stop snoring problem of those people that suffer from this condition.
Take heart in knowing that snoring can be controlled–regardless of whether you are awake or not! Just use what you’ve read so that you may rest without snoring.
Try exercising your tongue! Whilst it sounds ridiculous, regular tongue exercise is as simple as moving your tongue around in your mouth and frequently sticking it out. While you’re doing this, keep your tongue rigid when it’s extended. Point the tip of your tongue in one direction, followed by another. Include movements to the front and back as well as the right and left to get a full range of motion. This will tone your tongue’s muscles, and it can help reduce snoring.