Snoring is a problem both for those who snore, but also those who sleep near the one who snores. Luckily, there are many ways to deal with snoring that help make the condition manageable, and doesn’t have as big an impact on their lives.The following hints and tips can help you manage and treat your snoring problem.
If you want to stop snoring, you must first determine the cause. There are various medical problems that can be the cause of your nightly snoring if left untreated. In fact, your snoring could actually become worse.
Try to sleep in different positions. Lying on the back causes most people to snore because the head is forced downwards by gravity, resulting in an obstruction of your airway.
Making goofy “fish faces” can help reduce snoring. While it sounds odd, making these faces helps make the muscles of the face and throat stronger. Close the mouth and suck your cheeks in.Move your lips as if you are a fish. You should practice this technique a couple of times each day.
If you snore and smoke cigarettes, one way to reduce the snoring is to quit the smoking. Smoking causes the tissues in your sinus cavity to swell from inflammation. Swelling in your throat is one of the most common causes for snoring.
Keep your body hydrated to avoid snoring. If you are dehydrated, the secretions in your nasal passages become thicker and stickier, which stuffs you up and can cause you to snore. Try to drink at least ten glasses of water a day to stay well hydrated, to prevent yourself from snoring.
Congestion causes the nasal cavities to contract, leading to air blockage and snoring.
Taking sleeping pills can cause you to snore, but not taking them can reduce your snoring. Sleeping pills cause your muscles to relax. As the muscles holding your nasal passages open relax, the passages narrow. Therefore, you are more likely to snore.
People who are overweight, especially in their neck area, are more likely to snore. The additional fat constricting the nasal passages of overweight people compounds the problem. If you are a little heavier than you should be, consider dropping a few pounds.
Sleeping Pills
If you wish to prevent snoring, you should ensure that your nasal passages are open. If you are congested, or your nasal passages become constricted, you’ll snore. Use neti pots, steam showers, eucalyptus rubs and humidifiers to keep your nose clear when you are ill. Nasal strips will also work; they keep the nose open to let more air pass through it.
Don’t drink alcohol right before bed if you have problems with snoring.You should also refrain from using sleeping pills, sleeping pills and antihistamines at night. These medications serve as muscle relaxants which can shrink your airway, which causes your airways to be limited and this contributes to snoring.
Losing weight will often leads to a reduction in snoring. This pressure will increase throughout the night causing your airways collapsing slightly while you are sleeping. Even a modest amount of weight can improve your sleep and decrease snoring.
Keep hydrated to avoid snoring. Should you be dehydrated, the secretions that come out of the nose are stickier and thicker, and that makes them a lot more likely to block airways which leads to you snoring. To cut back on snoring, you should drink as much water and caffeine-free drinks as possible every day–at least 10 full glasses.
Eating smaller dinner can reduce snoring.Large meals eaten near bedtime can fill up the stomach.
Use a humidifier every night to improve the air in your room each night. Humidifiers generate a continual flow of moisture into the air. One benefit of this is a reduction in your snoring.
Replacing your existing pillow with a new, firmer one can help you stop snoring. A soft pillow can cause the muscles in your throat to relax too much and make your throat and nose pathways narrower. You snore because your airways are somewhat obstructed. Use a firm pillow to keep your throat clear.
Dairy products make many people snore, whether or not you have lactose intolerance. If you currently enjoy a glass of warm milk before bed, try hot mint or cinnamon tea, and see if your snoring improves.
If you want to stop snoring, change your sleeping position. Sleeping on the back is a major cause of snoring. By sleeping on one side or the other, you can prevent the muscles from relaxing and enjoy more restful sleep.
You’ve probably never thought about singing being a cure for snoring, but it may be. There is a physician who advocates singing as a method of limiting snoring, because the act of singing works to strengthen the muscles of the soft palate and the throat. By increasing your muscle tone in your throat and soft palate, your airways will not narrow during sleep.
You may be able to control your snoring problems by using an adjustable bed. These beds let you adjust the upper body into a vertical orientation. This in turn helps you to keep your neck at a good angle, and can greatly help your snoring.
Consider using internal nasal dilators might help you snore less. While snoring does not originate in the nose for most people, it is a problem for some individuals. These dilators fit inside the passage and prevent them from constricting. This can stop snoring for those that suffer from this particular condition.
If you suffer from snoring and are overweight, you should use consider losing some weight. If you are overweight and have a double chin, the pressure exerted on your airways will be increased. This can cause your muscles to become lax late in the night, leading to an increased snoring problem. Even a small reduction in weight can have a big impact on snoring.
Ask your physician about whether or not having one of the mandibular advancement appliances. This device fits in the mouth and fits up against your upper and lower teeth. The appliance holds your jaw to help alleviate snoring.
Breathing through your nose makes it so that the air bypass your throat. Ask your doctor or pharmacist about these devices.
Cut down on exercise no less than one hour before bedtime. The shortness of breath that can be associated with exercise is not helpful when going to sleep. The lack of breathing will constrict the airways to the mouth and nose, thus resulting in snoring throughout the night.
You need to avoid sleeping pills and alcohol when trying to prevent your snoring because they can both depress the nervous system and relax your throat muscles, and that is what makes you snore.
Snoring is annoying and frustrating for anyone who suffers from it. There are, however, things that can be done to deal with the frustration, but this is no widely known to a lot of snorers. Use the advice you’ll find in this article to help you live a snore-free life.
If you regularly snore, you might want to carefully consider what you eat immediately before you go to sleep. Any kind of drug can relax your throat muscles to the point that you can’t breathe properly. Wine, beer and other alcohol have this effect on your throat, as do muscle relaxants. The result is that the muscles sag inwardly, blocking air and leading to snoring. If you find that you are thirsty before going to bed, you should drink a glass of water.