While snoring is a common problem in the lives of many, few people take the initiative to actually do something about it. If snoring reduction is high on your priority list, you can take steps to change that.
Try sleeping in different positions. Lying on the back causes most people to snore because the head is forced downwards by gravity, and the throat closes up slightly. Sleeping on the side is easier, less straining on the neck, and it reduces snoring.
Many people find significant relief from snoring by sleeping in a more upright position using several pillows to open their airways and have been successful.This will help stop the nose from getting stuffed with mucus, and instead allows them to flow down into the lungs. This can prevent you from snoring.
Make sure to keep well-hydrated in order to prevent snoring also. If you are dehydrated, your nasal passages will secrete thicker mucus, which can clog the airways and cause snoring. Try to drink at least ten glasses of water a day to stay well hydrated, to reduce your chances of snoring at night.
Ask your doctor if the medications you are taking can cause snoring. There are prescription medicines that have snoring as a side effect. For instance, sleeping pills, muscle relaxers, pain killers or antihistamines are known to restrict airways. When the muscles in your airways become constricted, you snore.
When you are congested, your airways and nasal passages become congested, blocking airflow and causing you to snore.
Overweight people, especially those who carry excess fat in their necks, will most likely snore more. The excess fatty tissue surrounding the nasal passages of overweight people compounds the problem. If you’re overweight, try doing so now.
If you want to stop snoring, you need to avoid drinking alcoholic beverages. Also, it is important not to take antihistamines, sleeping pills or tranquilizers prior to falling asleep. These products work to relax your muscles, which causes your airways to be limited and this contributes to snoring.
You can diminish your snoring significantly by giving up smoking. If quitting is not an option, try not to smoke for at least two or three hours prior to going to bed each night. Smoking causes your throat to swell up and your air passages to shrink due to swelling in the throat. Narrow airways encourage snoring; if you can quit smoking, by eliminating smoking you will not snore.
One good way to prevent snoring is to talk to your pharmacy about any snoring remedies you can get over the counter. Prescription medicines exist, but if over-the-counter versions work, so you should go the OTC route first. These medications reduce swelling and other conditions that restrict air flow through your nasal passages.
Do you think there is any truth to the assertion that loud singing can help you cut down on your snoring? One doctor suggests singing to treat snoring because of the way singing helps to strengthen the muscles in the throat and soft palate. This increased muscle tone will keep your passageways from narrowing at night, and when you do go to sleep, snoring won’t bother your slumber.
Avoid strenuous physical activity immediately before you go to bed. Physical exertion can take your breath when you lie down. This can lead to airways which are constricted, increasing the chances for snoring.
Now that you have some ideas for ridding yourself of snoring, you can begin to change your sleep experience into a positive one. Feel free to try out this article’s suggestions, and see if they can make a difference in the quality of sleep you get.
Place a humidifier in your room that you use nightly. Humidifiers produce a constant stream of warm, moisturizing vapor. Your throat and nasal passages are moisturized, when this vapor is breathed in. One benefit of this is a reduction in your level of snoring.