This affects about 25% of women and 40% of men. The chance of being affected by snoring increases as people get older. If you are searching for ways to keep yourself from snoring, or helping a family member who has this condition, read this article for some helpful suggestions.
Try changing your sleep position, in order to reduce snoring. Snoring is most common when lying in a supine position because gravity causes your head to fall back, which can narrow the air passages in your throat. Sleeping on your side will help to keep your airway open and reduce snoring.
Keeping your body weight under control is an important factor in avoiding snoring.While snoring is not always related to weight, extra fat in the neck region can place additional pressure on the airways, which can cause snoring. If your weight gain is accompanied by a sudden onset of snoring, dropping weight will likely help you.
Sleeping Pills
Keep your BMI at it’s optimum level to reduce 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 you are even a few pounds overweight, this may be the culprit.
Taking sleeping pills can cause you to snore, so refrain from taking them. One major effect that sleeping pills work is to relax muscles throughout your body. This can cause you to snore in your sleep.
Making goofy “fish faces” can help to eliminate snoring. This may sound odd, but it makes more sense once you learn that it makes your face and throat muscles stronger. Close the mouth and suck your cheeks in.Move your lips like a fish would. You should perform this technique a few times per day.
If you wish to prevent snoring, you should ensure that your nasal passages are open. A nose that is clogged or constricted may be one of the causes of snoring. When you catch a cold, clear your nose with a neti pot, humidifier, steamy showers or vapor rubs. Nasal strips may also be tried, as they help to lift open the nose, which allows more air to flow through.
Pregnant women, who discover that they snore, if they start snoring. Snoring in pregnancy is common due to extra weight and pressure on your body, but you should make sure that it is not limiting the oxygen supply to your baby. See a doctor right away to make sure you can to rule out this life-threatening problem.
Keep hydrated to reduce the likelihood of snoring.If you are dehydrated, your nasal passage secretions are thicker and stickier, which can clog the airways and cause snoring. Try to drink at least ten glasses of water a day to stay well hydrated, to prevent yourself from snoring.
Smoking can exacerbate snoring; therefore, it is important to quit smoking. If you find it impossible to stop smoking, then at least cut it off in the hours that precede sleep. Smoking irritates the tissue in your throat, causing it to swell and restrict your airways. Narrower air passages mean more snoring, so if you can stop smoking, your throat won’t get inflamed as often.
The use of illicit depressants can make your snoring worse. Marijuana and other similar drugs relax you.Pain killers do the street do the same thing to your body.You might like the relaxed feeling when you are still awake, but once asleep, you will snore.
Exercise will help you to cut down on snoring problems. Exercise will build your respiratory fitness and help you to relieve stress.
Singing aloud is a technique for reducing snoring. The consensus among many doctors is that the throat strengthening benefits of singing can help reduce snoring problems. These stronger muscles will keep your airway open, stopping your snoring and allowing you a good night’s sleep.
Sleeping on your back makes it more likely that you’ll snore.On the contrary, sleeping on your stomach causes neck stress.This is the reason why it’s good to sleep on your side.
If you have a snoring problem, then be careful about what you consume immediately before you go to bed. Water is the safest bet if you need to have something to drink before bed.
If you snore and suffer from allergies, treating your allergies may eliminate your snoring. Breathing through your mouth is a common effect of allergy attacks that congest your nasal passages and restrict your airways. Mouth breathing is known to cause snoring. Try treating your allergies with over the counter remedies. If this doesn’t work, visit your doctor for a prescription.
Allergies left untreated often cause the nasal passages to swell, which necessitates breathing through the mouth. This almost certain to lead to snoring.
Dairy Products
Be sure to eat breakfast and lunch every day if you are a snorer. This prepares you to eat a light dinner, which can mitigate snoring. Sleeping while you are less full will maximize airflow during sleep, which will cut down on snoring.
Dairy products may increase the possibility of your snoring if drunk or eaten close to bedtime. If you eat dairy products before going to bed, try to avoid doing so for a week to find out if it has a positive effect on your snoring. Dairy products are often responsible for excess mucus in the throat of some individuals. The increased phlegm may result in snoring. You don’t have to cut out dairy altogether; just don’t eat it at early meals without any problem.
Snoring not only affects your sleep habits, but those of your partner as well. It has the possibility of becoming medically dangerous, depending on what the cause is. If your partner or you are affected by snoring, it is a good idea to take some time and learn more about it. Apply what you’ve learned from this article to finally enjoy a quiet, peaceful night of sleep.
Consider using some of the medications or anti-snore devices that are available to help solve your problem. You’ll find pills, sprays and nasal strips which all claim great results. Regardless of which method you try, always consult with your doctor first to get his recommendations on the best approach for your specific needs.