This affects about 25% of women and 40% of men. The chance of being affected by snoring only increases as people get older. If you wish to help yourself, or at least reduce, or another loved one to stop snoring for good, review this article for great advice.
Finding the root cause of your snoring problem will make it that much easier to solve. As an example, medical problems can lead to snoring and if the health problems are left untreated, the snoring will not become better. In fact, ignoring potential medical issues can cause snoring to get worse.
One of the main causes of snoring is a swollen throat.
Make sure that your nose is clear and open to help prevent snoring. A nose that is clogged or constricted can be a cause you to snore. Use humidifiers, steam showers, eucalyptus rubs and humidifiers to keep your nose clear when you are ill. Nasal strips are a good option, as they help to lift open the nose, increasing the amount of air you breathe through your nose.
Keep your weight down to avoid snoring. Although excessive weight doesn’t necessarily cause you to snore more, extra fat around your neck can put additional pressure on the airways, which causes snoring. If are overweight and you snore, you may want to lose some weight.
Make sure you are hydrated well to help prevent 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 10 glasses of water or any other drink that doesn’t contain caffeine, and keep snoring at bay.
Congestion makes passages and airways in the nasal cavity become blocked, which would block the air which will cause snoring.
Try elevating your head at night while you are sleeping, to see if it reduces your snoring. Lay your head on a fat pillow, which will provide your neck some support. If necessary, use two or three pillows to get the desired elevation. This will keep your head more upright, which will increase your airflow, and can help reduce or prevent snoring.
Overweight individuals, especially if they have fatty deposits in the area of the neck, will most likely snore more. The excess tissue that surround overweight people’s windpipes exasperates the situation. If you need to lose weight, you should consider losing a couple pounds.
One good way to prevent snoring is to talk to your pharmacist about over-the-counter snoring remedies. Prescription medications are also available, but they are usually more expensive than over-the-counter treatments. These medications reduce swelling and other conditions that restrict air can get in.
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. Smoking causes the tissues in your throat and sinus cavity to swell, reducing your airway capacity significantly. The narrower your airway, the more you will snore; therefore, if you can quit smoking, the swelling of your throat will reduce.
Sleeping on your back makes it much more likely that you will snore.On the other hand, sleeping on the stomach can cause stress to the neck. This is the reason why it’s good to sleep on your side.
Avoid exercising during the last hour before you go to bed. Physical exertion can shorten your breath away when you sleep. This will reduce the amount of air that can enter your body, and cause additional snoring.
Side sleeping is a great way to prevent snoring. Odds are greater that you will snore if you sleep on your back. But, remember that sleeping on the stomach can lead to neck strain. Sleep on your side for the most benefits.
Though this certainly sounds silly, it can actually be exercised easily by thrusting it out of the mouth over and over again. Make certain you point your tongue in all four cardinal directions. This will strengthen your tongue muscles and decrease the chances of you snoring during the night.
Losing some weight may help you get rid of your snoring. When you are carrying excess weight, it not only builds up in the body, but the neck area as well. This results in partial obstruction and leads to vibrations that cause it to become obstructed leading to the noises associated with snoring.
Use a humidifier in your room each night. A humidifier adds a constant supply of warm, moist vapor to the air. When you breathe the vapor, you will moisturize your throat and passageways to reduce snoring. This can even help to reduce snoring.
Dairy Products
Dairy products could be the root of your snoring if drunk or eaten close to bedtime. If you eat dairy products before going to bed, try stopping for a week and see if your condition improves. Dairy can cause mucus to accumulate in the throats of certain individuals. The restriction of these passages may cause snoring.You do not avoid dairy products from your diet; just have them within a few hours of going to bed.
Try exercising your tongue. Though it is uncommon to think of your tongue in this way, it can actually be exercised easily by thrusting it out of the mouth over and over again. Extend your tongue and hold it rigidly before pointing it in different directions. During the exercise routine, take care to ensure that you make your tongue hit 12, 3, 6, and 9 o’clock. This will tone up your tongue muscles, which will reduce the likelihood of you snoring.
Snoring is not only aggravating to you, but your sleep partner as well. In addition, some causes of snoring may be harmful. If snoring affects you, your partner or another loved one, it is smart to learn as much information as you can about it. If you implement these hints and tips, you’ll sleep more restfully and feel better as a result.