It is recommended that an adult sleeps for at least 7 to 8 hours of sleep every night; this is important to feel alert and stay in good health. That can be a challenge when you or your partner does. This article contains lots of useful information to help you can try to deal with that dilemma.
You might try changing your sleeping position in order to decrease the possibility of snoring. Sleeping on your back can force your head down and cause your throat to close up somewhat. Sleeping on your side reduces stress on your neck and decreases your likelihood of snoring.
Try to sleep in different positions. Lying on your back could cause your head to tilt too far back or forward, and the throat closes up slightly.
Sleeping Pills
Ironically, by taking sleeping pills, you could end up snoring. Therefore, if you do not take them, you will greatly reduce the risk of snoring. Your muscles do relax when you take sleeping pills. The ones keeping your nasal passages wide open will also sag, letting the passages become narrower. This constriction of your airways can lead directly to a night filled with snoring.
Taking sleeping pills to get to sleep can actually increase the chance that you will snore, but not taking them can reduce your snoring. Sleeping pills cause your muscles relax. This constriction of your airways can lead to snoring.
Some medications will cause of your snoring problem. Snoring is caused by restricted air passages.
Overweight people, especially if they have fatty deposits in the area of the neck, are more likely to snore. The excessive amount of fatty tissue that is surrounding windpipes of people that are overweight does not help the situation. If you are carrying around a couple of extra pounds, it may help if you lose some weight. You will not only improve your health and appearance, but you may get better sleep.
Nasal Strips
Nasal strips are very effective at eliminating snoring. These nasal strips look much like a Band-Aid. They will help you breathe easier by keeping nasal passages open. This facilitates breathing through your nose, and when that happens, your snoring will decrease.
Avoid alcoholic beverages to minimize your snoring issues. You should also refrain from using sleeping pills, tranquilizers and antihistamines before going to sleep. Such drugs are muscle relaxers. While they have their uses, they also tend to affect your breathing passages, and make snoring more likely and severe.
Overweight individuals, especially those who carry excess fat in their necks, are more likely to experience snoring. The additional fat constricting the nasal passages of overweight people compounds the situation. If you’re currently overweight, consider losing weight.
Exercise will help you stop snoring problems. Exercise can be great for keeping your respiratory system and help you to relieve stress.
When trying to avoid snoring, try falling asleep on your side each night. Laying on your back can increase your chance of snoring. However, you will hurt your neck if you lay on your stomach while sleeping. Sleeping only on your side will assist you in sleeping through the night.
You can reduce your snoring by quitting smoking. If you are unable to stop smoking, then at least cut it off in the hours that precede sleep. Smoking increases throat to swell and the air passage is minimized. Narrow airways create more snoring; therefore, your throat will not swell as often and snoring should be less of a problem for you.
A good way to limit snoring is to ask your pharmacist recommend an over-the-counter anti-snoring remedy. Prescription remedies are also available, but they are usually more expensive than over-the-counter treatments. These medications reduce swelling in the throat so more air flow through your nasal passages.
Check your current medications for any side effects that involve snoring. As a side effect, certain medications dry out the sinuses and nasal membranes, shrinking the airways and reducing airflow. Other medications may act as a sedative that could cause your throat muscles to relax so much, enough air isn’t able to pass through as you sleep.
Losing a few pounds can help you reduce snoring. This causes the night causing your airways to collapse slightly while you sleep. Just the loss of a few pounds will make a big difference in your breathing and cut way back on snoring.
Some medications dry nasal membranes which can cause swelling and restrict airflow.
Run a humidifier all night long in your bedroom. Humidifiers will produce a warm vapor which moisturizes the air. When you breathe in that vapor, your nasal passages, your throat and the rest of your airway is moisturized. This can lead to a decrease in snoring.
Avoid exercising during the last hour prior to bedtime. Physical exertion can shorten your breath when you lie down. This will lead to constricted airways, and cause additional snoring.
Use a humidifier every night to improve the air in your room each night. Humidifiers generate a continual flow of moisture into the air. This can reduce the amount of your snoring.
If you snore often, watch what you eat prior to going to sleep. Your throat muscles can be loosened by alcohol, muscle relaxants and other things. These tissues can collapse inward, causing snoring by restricting your air flow. Before you go to bed, try drinking some water.
Consider eating a spoonful of honey prior to bedtime. Though the reasons are unknown, many proclaim the benefits of honey for reducing snoring.
It may seem that you can’t control or treat your snoring problem. That is not true. There are various things you may do to reduce, or get rid of, the snoring. You can get back to the sort of deep, restful, quiet sleep you enjoyed before snoring by trying out the advice that this article has just provided.
Consuming dairy products can cause snoring, even in people who do not usually have problems with lactose intolerance. Dairy products encourage your body to produce more phlegm which can obstruct nasal and throat air passages. If you currently enjoy a glass of warm milk before bed, try replacing the milk with tea, and see if your snoring improves.