If you are troubled by snoring, you can get back to sleeping soundly if you take the right steps to deal with the issue.
Maintaining a healthy weight will help keep snoring at bay. While being overweight doesn’t necessarily cause snoring, extra fat in the neck region can place additional pressure on the airways, which can cause snoring. If you begin to snore more often or more severely after gaining some weight, you have one more reason to work off those excess pounds.
Taking sleeping pills to get to sleep can actually increase the chance that you will snore, so not taking them might actually help reduce the amount you snore. Sleeping pills work because they relax your muscles to relax. This constriction of your airways can lead to snoring.
Steam Showers
Staying hydrated can prevent you from snoring. When you are hydrated, your nasal passages stay unclogged and you are able to breathe without snoring. Aim for 10 or more cups of water or other caffeine-free beverages each day, to reduce the likelihood that you will snore.
Keep your nasal passages open if you want snoring to stop. A nose that is clogged or constricted in another way can be a cause of snoring. Use steam showers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. You may want to consider using nasal strips as a means to opening up your nasal passageway, which allows more air to go through.
A thicker pillow is good a choice to give your head. Using multiple pillows may also a possibility. By holding your head up at an angle, you will keep your airways open, which helps to cut down on snoring.
When trying to avoid snoring, try falling asleep on your side each night. Sleeping on your back makes it more likely that you will snore. However, stomach-sleeping causes stress to your neck. This is why it’s good to sleep on your side.
Congestion makes passages and airways in the nasal cavity become blocked, leading to air blockage and snoring.
One good way to prevent snoring is to talk to your pharmacist about any snoring remedies. There are also prescription remedies, though if an over-the-counter medication works, you will probably save money going that route. These medications reduce swelling and other conditions that restrict air flow through your nasal passages.
Dairy products are commonly known to cause snoring, even if you are not lactose intolerant. Dairy increases the thickness of your mucus which then blocks your airways and gives you difficult breathing. Instead of drinking warm milk at night, try warm tea and see whether that helps to reduce snoring.
Slide your tongue backwards, repeating the exercise until 3 minutes have elapsed.
Use a humidifier in your bedroom. Humidifiers generate a continual flow of warm vapor which moisturizes the air. This can help to reduce the amount of snoring you do.
Many former snorers love the “tennis ball solution.” Use a sock to make a “pocket” that you place a tennis ball inside of, and sew the sock and tennis ball to the back of a sleep shirt that isn’t baggy. Having a tennis ball affixed to your back is a sure-fire way to avoid sleeping on your back! Once you are accustomed to staying off your back at night, take the tennis ball off.
If you regularly snore, watch what you eat prior to going to sleep. Water is the safest bet if you need to have something to drink before bed.
Consider eating a spoonful of honey before you go to bed. No one really knows why it mitigates snoring, but many people swear by it.
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This may sound ridiculous, but moving your tongue back and forth and in and out can build muscle. Make certain you are hitting all four points of the compass during the exercise routine. This will strengthen your tongue muscles and decrease the chances of you snoring during the night.
Allergies can lead to swollen nasal passages, making you breathe through the mouth. This almost always cause you to snore.
If you or someone you love is experiencing annoyance due to snoring, here’s an old story that could work for you. Sleeping on your back makes you more likely to snore, because this position pinches your airways; taping or sewing a tennis ball to the back side of your night clothes will cause you to roll onto your side automatically, preventing snoring.
Losing weight can help lessen or eliminate your snoring. Excess weight accumulates all over your body, and this includes the neck area. This will put pressure on the airway and leads to vibrations that cause it to become obstructed leading to the noises associated with snoring.
Dairy Products
Certain medications, such as sleeping pills, may have a beneficial effect on snoring. The chemicals in these items can be used to calm the central nervous system and relax the muscles in your throat and jaw. This activity may cause snoring. Both alcohol and sleeping pills are known to cause or exacerbate sleep apnea, so be cautious.
Dairy products in your diet might be the culprit if you you have a snoring problem. If this is something you usually consume right before going to bed, discontinue doing so for seven days and observe the results. Dairy may cause mucus to accumulate in some people’s throats. The restriction of these passages may cause snoring.You may still be able to include dairy products entirely; simply avoid indulging in them within a few hours of going to bed.
Staying healthy is not only important for staying alive, but it is important for dealing with snoring. If you manage your snoring, you can avoid a life filled with medical conditions. It’s worth the time and effort. Best of luck in treating your snoring!
Snoring can cause a myriad number of health problems. Snoring deprives your brain of oxygen, which can lead to high blood pressure. Oxygen deprivation can damage arteries and major organs. Snoring that includes sleep apnea should be assessed by your physician.