This ordeal affects about 25% of women and about 40% of men. The chance of being affected by snoring increases as people get older. If you need to reduce the severity of your own snoring or that of a loved one, or helping a family member who has this condition, this article might just help.
Sleeping pills are known to cause snoring: stop snoring by avoiding sleeping pills if they have this effect on you. Part of the way that sleeping pills work is by relaxing the muscles throughout your body. Those which keep your throat open while you sleep relax too, leading to airway collapse. This restricts your air flow and causes you to snore.
If you are snoring while pregnant, see your physician immediately. While many pregnant women will begin to snore at some point due to the excess pressure, you should learn about how this problem can affect your baby and its oxygen levels. See a doctor as soon as you can to rule out this life-threatening problem.
Keep hydrated to reduce the likelihood of snoring.If you’re 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 cups of juice, and keep snoring at bay.
To help eliminate snoring, exercise your face and throat muscles by making “fish faces”. While it sounds odd, positioning your face like this can improve the muscle tone in your face and throat. Simply suck in your cheeks with your mouth closed. Move your lips and mouth like you are a fish. You want to do this a couple of times each day.
A thick pillow will do a choice to give your head some support. Using two or more pillows may also work. By elevating your head, the air flow will open up, which will keep you from snoring as much.
Congestion constricts your nasal passage and airway, which inhibits the flow of air and develops into snoring.
It may be hard to believe, but singing may help you reduce your snoring. A great way to improve the muscle strength in your throat is by singing. 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.
Exercise will help you to cut down on snoring problems. Exercise can be great for keeping your respiratory system and cut down on your stress.
Sleeping on your back makes it more likely that you’ll snore.On the other hand, sleeping on the stomach can cause stress to the neck. This is why the perfect position for you to sleep in is on your side.
Consuming a smaller meal at dinnertime may lead to a reduction in snoring. A larger meal close to bedtime will fill up the stomach. A full stomach will push the diaphragm upwards, towards the throat area. This pressure can constrict your airways and increase the possibility of snoring. Among the primary causes of snoring are decreased airflow and a narrow throat.
Some medications dry out your nasal membranes which can cause swelling and impede the flow of air.
Eating smaller dinner can help to reduce snoring. Large meals eaten before bed will fill up the stomach.
To curb snoring, examine the things you normally consume before bedtime. Throat muscles can relax from various intoxicants or muscle relaxers. As these muscles become relaxed, they compromise your airway. As a result, you snore loudly. If you find you need a drink prior to going to bed, stick to water.
Run a humidifier all night when you go to bed. Humidifiers generate a warm vapor which moisturizes the air. This can even help you snore less.
If you are a snorer, watch what you consume before bed. Water is the safest bet if you need to have something to drink before bed.
Dairy products are commonly known to cause snoring, even if you are not lactose intolerant. In all people, dairy products increase mucous production. This excess mucous can obstruct the nasal passages and the trachea. Instead of drinking warm milk, try a glass of tea to lessen your snoring.
Tennis Ball
The effectiveness of the simple “tennis ball cure” is something many supposedly former snorers swear by. This reminds you to not sleep on your stomach or side. After you become used to sleeping on your side, you will not have to use the tennis ball any more.
Put your tongue on a regular exercise regimen. While this may sound rather daft, stick your tongue in and then out of the mouth to exercise it. Extend your tongue, keeping it rigid, pointing the tip first to the left, and then the right. Make sure to point in all directions as you work your tongue out. This will tone up your tongue muscles, which will reduce the likelihood of you snoring.
You might be able to control your snoring by using an adjustable bed. You can raise your upper body to a more upright when you sleep on an adjustable bed. This position prevents your airways from being compressed while you sleep, and keeps your snoring to a minimum.
Breathing with your nose will allow air to bypass your throat. Your pharmacist should be able to recommend one of these implements.
To decrease your chances of snoring during the night, try not to sleep flat on your back. Attach something to the middle back of your shirt to ensure you don’t roll over onto your back. This will cause you to be uncomfortable if you roll onto your back while sleeping, and you will quickly re-position.
Blow your nose and use saline nasal spray before going to bed.
Snoring can really take a significant other. Snoring can alienate a partner and end up with you sleeping in different rooms.
Purchasing an adjustable bed may remedy a snoring problem. By allowing for better vertical orientation, an adjustable bed make a difference. This in turn helps you to keep your neck at a good angle, resulting in a clear airway and less snoring.
You should consider trying out various medications or tools that are marketed for snoring problems. There are a variety of pills, sprays, and nasal strips that many have claimed really do work. Regardless of what you think will work, always check with your doctor first to see what they can recommend for your particular situation.
You can use of nasal strips to relieve your snoring.
Getting ample sleep every night will help you reduce your snoring. The number of hours you spend asleep is only part of it, though. Keeping a proper sleep routine is also critical. Go to sleep at the same time every night, and try to get out of bed at the same time every morning.
If you suffer from allergies and are susceptible to snoring, you may consider avoiding taking antihistamines before bedtime. Antihistamines cause drowsiness and relaxed muscles, resulting in a higher chance that you’ll snore when you sleep. If you have to use one of these products, do your best to not take them immediately before you go to sleep.
Snoring regularly is not just hard on you, it’s also tough on anyone trying to sleep within earshot. Snoring may also be a symptom of a serious medical condition. Learning as much as you can about the condition will assist you in treating it. Apply the tips laid out here, and you will be able to enjoy a quieter night of sleep; maybe tonight!
For centuries people have said that sleeping on your side will cure your snoring, so have you tried it yet? Back sleepers tend to constrict their airflow, so try adhering a tennis ball on the back of the nightwear to keep you from rolling onto your back as you sleep.