If you think you are snoring too much, or the quality of your partner’s sleep, then this article will be of help to you.
To stop snoring, you must discover the reason you are snoring to begin with. Sometimes snoring is the result of a larger, more significant medical problem, and trying to treat the snoring without addressing the core issue will not get rid of it. If you do, it could actually make your health worse.
Sleeping Pills
Taking sleeping pills can actually increase the amount of snoring you do, so refrain from taking them. One major effect that sleeping pills have is to relax your body. This can cause you to snore in your sleep.
Check with your pharmacist about anti-snoring medications that are available over-the-counter. Prescription medications are also available, but an over-the-counter medicine doesn’t cost you as much money. The medications will help symptoms like swelling, inflammation and other things that cause your nasal passages to narrow.
If you are snoring and you are pregnant, see your doctor 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. Schedule a visit with your doctor to protect your baby’s health.
Make sure to keep well-hydrated in order to prevent snoring also. If you aren’t drinking enough water, the secretions in your nasal passages become thicker and stickier, making them more likely to clog your airways and lead to snoring. Try to drink at least ten cups of juice, in order to reduce the chance of you snoring.
Exercise your throat to end snoring! For example, start by sliding your tongue from your teeth to your uvula. Move your tongue backwards, then bring it forward against your teeth. Repeat this exercise for about three minutes. You can improve the amount of air you take in while you sleep and make snoring less likely with this exercise, because it tones the muscles that keep your airways open.
A thicker pillow is good a better job of supporting your head. Using two or more pillows may also work. By holding your head up at an angle, you will keep your airways open, which helps to cut down on snoring.
Firmer Pillow
If you want to keep snoring at a minimum, try sleeping on one side when in bed. Those who sleep on their back have an increased possibility of snoring. Furthermore, if you sleep on your stomach, you are more prone to neck stress. This is why sleeping on your side is the ideal sleeping position for you.
A firmer pillow may help end your fight against snoring. You may begin snoring because air cannot pass through as easily. A firmer pillow that is more firm can help to keep your passageways.
You can reduce your snoring by quitting smoking. If you decide not to quit, try not to smoke for at least two or three hours prior to going to bed each night. Smoking causes your throat to swell up and your air passages to shrink due to swelling in the throat. Narrow airways create more snoring; therefore, your throat will not swell as often and snoring should be less of a problem for you.
You’ve probably never thought about singing being a cure for snoring, but it may be. Singing helps you strengthen the muscles located in your throat and your palate. These stronger muscles will keep your airway open, stopping your snoring and allowing you a good night’s sleep.
A good way to keep yourself from snoring is to ask your pharmacist recommend an over-the-counter anti-snoring remedy. Prescription medications 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.
Slide your tongue back and forth between your teeth and your throat, and then bring it up back against your teeth; do this for three minutes.
Limit the duration of exercise you get during the hour before going to bed. It will leave your body out of oxygen and short of breath. If you can’t breathe properly, you may snore all night long.
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.
Try to avoid exercise within a hour of your bedtime.Physical exercise can take your breath away when you sleep. This causes airways to tense and constrict, and cause additional snoring.
Think about what you’re eating and drinking right before going to bed. Some foods and beverages can make you snore. Alcohol, muscle relaxants and sedatives can all have a relaxing effect on your throat muscles. These tissues can collapse inward, causing snoring by restricting your air flow. If you find that you are thirsty before going to bed, you should drink a glass of water.
Dairy products are commonly known to cause snoring, including snoring. To decrease your snoring issues, avoid that glass of warm milk and try a cup of warm tea instead.
If you want to stop snoring, change your sleeping position. The majority of snoring happens when people sleep on their back. By sleeping while on your side, you can stop this from occurring and get a good and restful sleep.
Even if you have not been diagnosed with lactose intolerance, dairy products are a common culprit of snoring. This occurs because dairy products promote increased phlegm production. The excess phlegm obstructs the airways in both your throat and nose. Replace milk with other beverages and stay away from cheese and yogurts to see if it makes a difference.
Sleeping face up will increase your likelihood of snoring; try not to do it.If not sleeping on your back is an issue, then try to attach a large object like a ball to the back portion of your pajamas. If you should roll over on to this uncomfortable object, the large object will make it too uncomfortable to stay there.
Allergies that go untreated can make the nasal passage swell; when that happens, preventing sufferers from breathing through their nose. This is almost always leads to snoring.
To decrease your chances of snoring during the night, try not to sleep flat on your back. To avoid sleeping on your back, attach an uncomfortable object to the rear of your pajamas. Rolling over will be uncomfortable, and you will not stay in this position.
As you should understand by this point, snoring is a controllable habit and can be addressed throughout the night. Just apply what you learned here, and stay dedicated to using the information so you can cut down on your snoring while you sleep.