Everyone should sleep about seven or 8 hours each night to be alert the next day and to maintain good health. That can be a challenge when you snore or your partner snores. Read on for your snoring dilemma.
The first step to resolving your snoring problem is to uncover its underlying cause. There are a number of conditions that only cause harm in the form of lack of sleep, while others can actually be quite serious. In fact, it could even get worse.
Having a swollen throat can cause a snoring situation.
Some prescription medications can have a tendency to make you snore. Snoring is caused by restricted air passages.
To keep snoring to a minimum, some people use two or more pillows to prop themselves up to a near-sitting position. This will stop your nose from congesting and instead allow drainage to flow down your throat. This will help your snoring.
You can diminish your snoring significantly by quitting smoking. If you’re unable to quit successfully, try not smoking for a couple of hours before you go to bed. Smoking causes your throat to swell and your air passages to get much narrower. Narrow airways encourage snoring; if you can quit smoking, by eliminating smoking you will not snore.
Don’t drink alcohol right before bed if you have problems with snoring.Avoid antihistamines, antihistamines and tranquilizers before bed.These substances all work by relaxing your muscles, so this constricts your airway and can cause you to snore more.
One way to keep yourself from snoring is by making “fish faces”. That might sound odd, but making those kind of faces can make your throat and facial muscles stronger. Simply suck in your cheeks with your mouth closed. Move your lips like a fish. Do this a few times per day.
Sleeping on your back makes it much more likely that you will snore. On the contrary, sleeping on your stomach causes neck stress.This is the reason why it’s good to sleep in is on your side.
Losing weight is a few pounds can help to reduce how much you snore. This can even cause your airways to partially collapse as you sleep. Just a few pounds can make a big difference in your breathing and cut way back on snoring.
Stay well-hydrated to prevent snoring. Snoring can be caused by your nasal passages producing thicker mucus. This is caused by being dehydrated. Try to drink at least ten glasses of water a day to stay well hydrated, and keep snoring at bay.
Avoid exercising during the last hour prior to bedtime. Physical exercise can shorten your breath when you sleep. Your airways are then constricted, leading to more snoring throughout the night.
If snoring is a problem for you, then be careful about what you consume immediately before you go to bed. Water is always the best choice for hydrating yourself before bed.
You will snore less if you sleep with your head elevated. Lay your head on a large, thick pillow. Also, you can stack two thinner pillows atop one another. With your head in this elevated position, you’ll be able to breathe better, which can diminish or eliminate your snoring.
Consider eating about a tablespoon of honey prior to bedtime. No one seems to know why honey is such an effective treatment, but the anecdotal evidence that it does work is strong.
Sleeping face up will increase your likelihood of snoring; try not to do it.If you can’t quite figure out a good way to not be a back sleeper, you should try to attach a large- sized item to the back side of your pajamas. If you should roll over on to this uncomfortable object, the large object will make it too uncomfortable to stay there.
You are more prone to snoring in your sleep if you are congested because of allergies and other things. Congestion constricts your nasal passage and airway, leading to air blockage and snoring. One relatively simple way to get rid of this is to have a decongestant at the ready. Taking one when things get bad can really help you sleep better.
Allergies cause nasal swelling, leading to mouth breathing and a narrowed airway. This will almost always leads to snoring.
Nasal Dilators
Prevent snoring by using an over-the-counter remedy from the pharmacy. There are of course remedies you can get via prescription, but if an over-the- counter medication works for you, it will usually be cheaper. These medications reduce swelling in the nasal passages, and treat other factors that affect your breathing, as well.
Consider whether or not 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. Nasal dilators go into the airways in your nose and work to keep them remain fully open. This can alleviate the snoring problem of those that suffer with this particular condition.
Ask your physician about mandibular advancement appliances fitted to you would be appropriate. This appliance is inserted into your mouth against you upper and lower teeth. The appliance holds your jaw to help alleviate snoring.
Be careful about exercising too much right before bed. If you exercise shortly before bed, you may find that you are a little short of breath once you try to go to sleep. The lack of breathing will constrict the airways to the mouth and nose, thus resulting in snoring throughout the night.
Breathing through your nose can let the air never passes through your throat. Ask your local pharmacist about these products.
Snoring could drive your partner crazy each night. There is no scientific basis for this phenomenon.
Try the tennis ball remedy to alleviate snoring. Pin this ball to your nightwear before bed. The discomfort you feel from the tennis ball will naturally cause you to turn to sleep on your side. Sleeping to the side is an effective way to reduce the snoring.
Avoid having dairy foods close to bedtime if you want to avoid snoring. Eating dairy can make more mucus that may cause you to snore. The mucus caused by dairy products can block your air passages, which will lead to inordinate amounts of snoring.
Consider using some of the many products and medications commercially available to treat snoring. There are a variety of pills, such as nasal strips, pills or sprays. Regardless of what you think will work, always check with your doctor first to see what they can recommend for your particular situation.
Try using essential oils to get some relief from snoring. Some beneficial oils like eucalyptus and peppermint are great for opening up clogged nasal airways. You will breathe easier and be less likely to begin snoring if you make use of them. Try them out the next time your sinuses feel blocked.
Snoring might very well seem like an uncontrollable, insurmountable problem. But, this is not reality. There are a wide variety of approaches you can take to minimize, or totally stop, your snoring. Read on to find some helpful hints which will hopefully get rid of your snoring for good!