This affects about 25% of women and 40% of men. The chance of snoring increases as people get older. If you are searching for ways to keep yourself from snoring, or perhaps it is your loved one keeping you awake at night, then this article can help.
To help combat snoring, many people benefiting from sleeping propped up on two or three pillows, almost sleeping in a sitting position. The pillows will help prevent nasal discharge from accruing in the nasal passages and will instead force the discharge into the lungs. This technique will help to prevent you from snoring.
One of the main causes of snoring is a swollen throat.
Keeping your body weight under control is an important factor in avoiding snoring.Although excessive weight doesn’t necessarily cause you to snore more, if your body builds up fat in certain locations where it can constrict your breathing passages, which causes snoring. If you notice that your snoring becomes worse when you gain a few pounds, your best solution will be to lose the excess weight.
Sleeping pills might help you fall asleep, but they can actually cause snoring, which makes your sleep less than peaceful. Sleeping pills cause all your muscles to relax, including muscles in your nose and throat. The ones keeping your nasal passages wide open will also sag, letting the passages become narrower. This will cause you to snore in your sleep.
Singing can help you to overcome a snoring issue. Singing will build up the throat muscles. Playing a wind or trumpet can also build up the muscles in your throat.
Nasal Passages
If you are snoring regularly, review your prescriptions with your physician. Certain prescription medications can cause snoring. For instance, sleeping pills, muscle relaxers, pain killers or antihistamines are known to restrict airways. Restricted airways contribute to snoring.
Make sure your nasal passages remain open to help prevent snoring. A nose that is clogged or constricted can be a cause you to snore.Use neti pots, humidifiers, neti pots or vapor rub to clear your nose. Nasal strips may also be tried, as they open up the nasal passages, are also an option.
If you snore while you are pregnant, see your physician immediately. Although lots of women who are pregnant snore during some time in their pregnancy because of the increased amount of pressure, it is important to make sure that your baby still has enough oxygen while you are snoring. See a doctor as soon as you do not have a life-threatening condition.
If you eat less at night, you will not snore as much. Large meals eaten later in the day may overfill your stomach. This will apply pressure to your diaphragm and pushing it up, causing it to reduce the capacity of your throat to pass air. When your throat is narrow, airflow is restricted so you are more likely to snore.
Congestion constricts your nasal passage and airway, which would block the air which will cause snoring.
Overweight individuals, especially those with extra neck fat, are more likely to snore. The excess tissue that surround overweight people’s windpipes exasperates the situation. If you are overweight at this current time, consider dropping a few pounds.
Make sure that you try to moderate the amount of exercise within an hour of going to bed. Exerting yourself in any manner near bedtime can lead to shortness of breath when it’s time to go to sleep. Your airways may be constricted, leading to more snoring throughout the night.
A great way to keep yourself from snoring is to ask your pharmacist for an OTC remedy designed to address snoring. Prescription remedies are also available, but they are expensive, you will have less of an expense. These medicines reduce swelling in the throat so more air flow through your nasal passages.
Sleeping on your back makes it much more likely that you will snore. On the other hand, sleeping on the stomach can cause stress to the neck. This is the reason why it’s good to sleep on your side.
Think about what you’re eating and drinking right before going to bed. Some foods and beverages can make you snore. Anything from muscle relaxants to alcohol can relax the muscles of your throat. This will cause them to be extremely relaxed, which causes snoring as air passes through. In order to stay hydrated, drink water before you go to sleep.
Try staying away from moderate exercise in the hour prior going to bed. Physical exertion can shorten your breath away when you lie down. This can constrict your airways, leading to the progression of snoring.
Place a humidifier in your room that you use it consistently. Humidifiers place a continual flow of warm moist vapor. One benefit this could bring is the reduction in snoring.
Even though you may not be lactose intolerant, dairy products happen to be a very common cause for snoring. You will product more phlegm if you eat dairies, which can obstruct your throat or nose. To determine if this is the cause of your snoring, avoid that glass of warm milk and try a cup of warm tea instead.
Consider eating about a tablespoon of honey prior to bedtime. While the reason honey helps is not completely clear, many people claim that it works to reduce the occurrence of snoring.
Adjustable Bed
Try the tennis ball remedy to alleviate snoring. You can sew a pocket inside the back of your night shirt for the ball, or simply pin the ball onto the back of the shirt. If you turn onto your back during the night, you will immediately adjust to your side when the ball presses on your back. Side-sleeping will cut snoring sounds significantly.
An adjustable bed may help to reduce snoring. An adjustable bed enables you to elevate your upper body so that it is more vertically-oriented. This in turn helps you to keep your neck at a good angle, and can greatly help your snoring.
Snoring can be an annoyance to both you and your partner. It could also be a sign of something more nefarious medically. So, if you or your loved one are known to snore, it is a good idea to get as much information about it as you can. Apply the tips you have learned in the article, so you can finally get yourself a good night’s sleep.
Exercise your tongue regularly. It may sound like a funny idea, but if you keep sticking your tongue in and out of your mouth, it will get plenty of exercise. Extend your tongue and point to the left and then down; continue this technique until you make a full circuit. During your workout routine, be certain to touch on all four compass points. This will tone your tongue muscles and decrease the chances of you snoring during the night.