Everyone needs to sleep around 7 or eight hours a night to be alert the next day and to maintain good health. That can be difficult to achieve if you snore or your bed 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. When sleeping on your back, your head is placed too low for your throat to stay open and allow you to breathe properly. If you sleep on your side, there will be less of a chance for snoring, because you will not have unnecessary pressure on your neck.
Try sleeping in a different position.Lying on your back could cause your head to tilt too far back or forward, and the throat closes up slightly.
Keeping your body weight under control is an important factor in avoiding snoring.Although excess weight does not guarantee snoring issues, extra fat around your neck can put additional pressure on the airways, louder and more frequent snoring may be the result. If your snoring worsens as you gain some weight, you know what you have to do now.
Snoring can be remedied by sleeping propped upon 2-3 pillows or by sleeping in a position similar to sitting. The pillows will help prevent nasal discharge from accruing in the nasal passages and will instead force the discharge into the lungs. Doing this will help prevent snoring.
Congestion causes the nasal cavities to contract, leading to air blockage and snoring.
You can reduce your snoring you do by quitting smoking. If you’re unable to quit successfully, cut down and do not smoke near bedtime. Smoking causes your throat to swell up and your air passages to tighten. Narrow airways create more snoring; therefore, your throat will not swell as often and snoring should be less of a problem for you.
Clearing or opening your nasal passages can keep you from snoring. A nose that is clogged or constricted in another way can cause you to snore. There are many items you can use to keep your nasal passages clear if you get a cold, such as vapor rubs, humidifiers or steam showers. Nasal strips are also a great option, especially if you’re chronically congested.
Slide your tongue back and forth between your teeth and your throat, then bring your tongue against your top teeth; repeat these motions for 3 minutes.
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 on your side.
If you are pregnant, and find yourself snoring, see your doctor as soon as possible. While many pregnant women will begin to snore at some point due to the excess pressure, you need to be sure that your snoring issue does not deprive your baby of oxygen. Try seeing your doctor so that they can rule this life-threatening issue out.
Losing weight is a reduction in snoring. This pressure can cause your airways to partially collapse as you sleep. Even just losing a modest amount of weight loss can improve your sleep and decrease snoring.
Some medications dry nasal membranes which makes them swell and restrict airflow.
Avoid using illegal drugs. Illicit drugs can be a major contributor to your snoring problem. Marijuana relaxes you, just like a sedative. Street drugs and pain killers have same effect. This relaxation that illegal drugs provide might feel good before you go to sleep, but once you get to sleep, that same effect will cause you to snore.
Avoid exercising during the last hour prior to bedtime. Physical exercise can shorten your breath away when you lie down. This will lead to constricted airways, and you will snore during the night.
Run a humidifier each night long in your bedroom.Humidifiers will produce a continual flow of warm vapor which moisturizes the air. One benefit of this is a reduction in snoring.
If snoring is bothering you, discuss over-the-counter snoring remedies with your pharmacist. Prescription treatments exist, too, but over-the-counter options are a good starting place, because they are less expensive. These medicines fight swelling, and other things that narrow air passages.
Though it is uncommon to think of your tongue in this way, sticking your tongue in and out several times is actually valuable as it exercises several of the muscles in your mouth and throat. Make sure you are hitting all four points on the compass during the exercise. This will strengthen your tongue muscles and decrease the chances of you snoring issues.
You may be able to control your snoring problems by purchasing an adjustable bed. These beds allow you adjust the upper body into a vertical orientation. This reduces the weight on your airways and opens them up sufficiently, and will drastically help reduce snoring.
An excellent method of reducing your snoring is to lose some weight. Excess fat, especially fat around your neck, puts increased pressure on your airways. The pressure can cause the airway to close off. Just a couple pounds can make a big difference in your breathing and cut way back on snoring.
You may see snoring as a problem that is hard to overcome or control. This simply isn’t true. You can take many steps and use many different treatments to reduce the severity of snoring or even eliminate it entirely. Start by following the guidelines discussed here, so you can see how it feels to get a good night’s sleep for a change.