If your own snoring is starting to bug you and you’d like to recapture the sort of quiet, and you are looking to reduce your snoring, then this article will be of help to you.
One way to cut down on snoring is to stay in a healthy weight range. Excessive body fat, especially in the neck area, places stress on the airways that can cause them to narrow, which commonly causes snoring. If you have recently gained a few pounds and your snoring has worsened, lose the weight and you may reduce your snoring.
Try sleeping in different position. Most of the snoring occurs when people lay on their backs; your head is forced down due to gravity, causing your throat to close a little.
Make sure your nasal passages remain open so that snoring can be avoided. A nose that is clogged or constricted in another way can be a cause you to snore. If you are battling a cold, try using a vapor rub, humidifier or a neti pot to clear the blockage in your nose. You may also use nasal strips that lift the nostrils, which allows you to breath easier.
Using sleeping pills is a real catch-22 if you have trouble with snoring. The pills make it easier to get to sleep, but they also encouraging snoring, making your sleep less restful. Sleeping pills cause all your muscles to relax, including muscles in your nose and throat. The one that keeps your nasal passage wide open also sags, enabling the passages to be narrow. This will cause you to snore.
A thicker pillow is good a choice to give your head some support. Using two or more pillows is also work.By holding your head up at an angle, you will keep your airways open, which will keep you from snoring as much.
You can reduce your snoring you do by giving up smoking. If quitting doesn’t work, at least avoid smoking for a couple hours before bed. Smoking increases throat to swell and the air passage is minimized. Narrow airways encourage snoring; if you can quit smoking, by eliminating smoking you will not snore.
In order to prevent snoring, you should have open nasal passages. People tend to snore more often if their noses are stuffy, or otherwise blocked. Use steam showers, humidifiers, neti pots or vapor rub to clear your nose. You may want to consider using nasal strips as a means to opening up your nasal passageway, which allows you to breath easier.
Losing weight should help to reduce snoring. This pressure will increase throughout the airways to collapse slightly while you sleep. Just the loss of a couple pounds can make a big difference in your breathing and cut way back on snoring.
Some medications dry out your nasal membranes which makes them swell and restrict airflow.
If you are snoring and you are pregnant, you have to see a doctor right away. Snoring during pregnancy may simply be cause by excess pressure, but you should make sure that it is not limiting the oxygen supply to your baby. So, ensure you discuss this with your doctor at your earliest convenience so that you can put your mind at ease.
Avoid strenuous exercise an hour preceding your bedtime. Physical exertion can shorten your breath away when you lie down. This will lead to constricted airways, which will lead to excess snoring during the course of the night.
If you are a snorer, you might want to carefully consider what you eat immediately before you go to sleep. Water is the safest bet if you need to have something to drink before bed.
Those that are overweight or carry extra weight in their neck are more prone to snore. Excess fat around the neck can cause pressure on the airways and keep air from flowing freely. If you’re currently overweight, try shedding a few pounds. You will look and feel healthier, besides improving your sleep at night.
You could often lessen your snoring with the help of a tennis ball. Pin the ball to your night clothes before bed. Snoring can reduce your side.
Getting adequate sleep can help to reduce the amount of snoring you do throughout the night. However, it is not just about the amount of hours you sleep, it’s also being on a good sleep schedule.
If you want to avoid snoring, start side-sleeping at night. Sleeping on your back increases the likelihood of snoring. But don’t sleep on your stomach, because this can cause neck stress. For this reason, the best position for sleep is on your side.
Ask your physician about mandibular advancement appliances fitted to you would be appropriate. This appliance is inserted into your mouth up against your upper and lower teeth. The appliance positions your jaw a little bit more forward than usual to minimize snoring.
Breathing through your nose can let the air to bypass your throat. Ask your local pharmacist about these products.
Do not exercise too heavily within one hour of bedtime. Engaging in any type of physical exertion can leave you short of breath when you go to sleep. Your airways are then constricted, and nighttime snoring will be the result.
Blow your nose and use a nasal spray prior to bed to reduce snoring.
Snoring can drive your partner to lose sleep and be less refreshed and happy in the mornings. Sleeping on your left is not a medically proven to solve snoring.
Before going to sleep, dine on a spoonful of honey. It is unclear as to why it seems to work, but many testify to honey’s effectiveness in reducing your tendency to snore. Honey has a variety of uses in folk medicine, so it’s not surprising to hear of one more.
Snoring can be caused by too much tension in the throat.Use with caution, as some of these chemicals can cause sleep apnea.
As you now know, snoring is something that you can control, even though you do it while you sleep. Use the knowledge you have learned here and apply it wherever you can to reduce your snoring and get some rest.
If you snore, consider that your allergies might be to blame and get them treated. Allergies cause nasal swelling, preventing sufferers from breathing through their nose. This causes snoring in most cases. If your allergies aren’t that severe, use an OTC antihistamine. Otherwise, consult your doctor for further advice.