If you are troubled by snoring, you can get back to sleeping soundly if you take the right steps to deal with the issue.
Many people find significant relief from snoring by sleeping in a more upright position using several pillows as props. This will stop your nose from congesting and instead allow drainage to flow down your throat. When this happens you’re less likely to snore.
Having a swollen throat can cause a snoring situation.
Vapor Rubs
It can be helpful to make “fish faces” to eliminate snoring. These exercises build your muscles in your throat and face. All you need to do is close your mouth and suck your cheeks in as close together as you can. Move your lips around like a fish would. It is recommended to do this several times a day.
Make sure that your nasal passages remain open to help prevent snoring.A nose that is clogged or constricted can cause of snoring. If you catch a cold try and unclog your nose by using vapor rubs, use vapor rubs, or steam showers. You may also use nasal strips that lift the nostrils, which lift the nose open and allow more air to pass through.
If you are snoring while pregnant, consult a doctor right away. Snoring during pregnancy may simply be cause by excess pressure, but you must ensure that it isn’t affecting your baby’s oxygen levels.See a doctor as soon as you can to rule out this life-threatening condition.
One of the best ways to reduce snoring is by ensuring that your nasal passages are kept open. The cause of your snoring may be due to a stuffed up nasal passageway. Use vapor rubs, humidifiers, neti pots, or steam showers to clear nasal passages when you’ve got a cold. You might give nasal strips a try, as well; these lift your nasal passages open, allowing air to flow more freely.
The use of illegal drugs can often lead to snoring worse. Marijuana and similar drugs are designed to create a feeling of relaxation. Pain killers bought on the street do the same effect. You may find this relaxation enjoyable, but once asleep, you will snore.
Congestion will have airways and nasal passages become narrow, leading to air blockage and snoring.
Elevating your head during sleep can help stop snoring. Use a very thick pillow to support your head. Also, you can use two or three pillows. This puts your head at a more natural angle, which keeps air flowing through your nasal passages and reduces snoring.
Don’t drink alcoholic beverages if you want to resolve snoring problems. You must also avoid antihistamines, sleeping pills and antihistamines at night. These products cause muscles in your body to relax, which causes your airways to be limited and this contributes to snoring.
Losing a few pounds can help to reduce how much you snore. This can cause your airways to constrict or partially collapse as you sleep. Even just losing a modest amount of weight can reduce your sleep and decrease snoring.
Consult your doctor in order to determine if your snoring may be caused by medications you are currently taking. Some of them might be the cause of your snoring problem. Most medications that contain antihistamines relax the throat muscles, which restricts airflow. A snoring problem is often caused by airway restriction.
Avoid any type of moderate exercise within the hour prior to bedtime. Engaging in any type of physical exertion can exacerbate your snoring problems. This can constrict your airways, and cause additional snoring.
Consider eating about a tablespoon of honey prior to bedtime. While there’s no hard and fast evidence of why it is successful, many people swear by this remedy to prevent snoring.
You may find that smoking cessation will actually alleviate snoring. If quitting is not an option, refrain from smoking for several hours before you go to bed. Smoking causes your throat to swell, leading to a restricted airway. Constricted airways lead to more snoring, and quitting smoking can stop this problem from occurring in the first place.
If you want to stop snoring, then change the position you sleep in.Sleeping on one’s back will often result in a major cause of snoring. By sleeping on one side or the other, you can prevent the muscles from relaxing and enjoy more restful sleep.
It may sound comical, but a way to exercise your tongue is by moving it in and out of your mouth. Make sure you do this in all four cardinal directions. This will strengthen your tongue muscles and decrease the chances of you snoring during the night.
Check with your pharmacist about anti-snoring medications that are available over-the-counter. Prescription remedies are also available, but they typically cost more than the over-the-counter options. These kind of remedies reduce the swelling in your throat and nose, and help you breathe.
Tennis Ball
Many people praise something called the “tennis ball cure”. This reminds you should only sleep on your back.Once you learn to sleep on your side, the tennis ball can be removed.
Did you know that when you sing aloud it can help reduce your snoring? Some doctors say that you can sing to remedy your snoring, because when you sing muscles build up the soft palate in the throat. Greater muscle tone can then help keep passageways open during sleep, helping you rest easier.
Breathing through your nose can let the air bypass your throat. Your local pharmacist may be able to assist you in finding the right tools to use.
Blow your nose and use a nasal spray prior to bed to reduce snoring.
If you suffer from snoring and are overweight, you should use consider losing some weight. Excess neck fat puts pressure on the airways. The extra pressure can cause your airway to slightly collapse throughout the night. Even if you only lose a few pounds, you will notice improvements.
Snoring keeps your partner to lose sleep and be less refreshed and happy in the mornings. Sleeping on your left side isn’t medically proven solution to snoring.
This muscle activity can cause snoring. Use these products with caution, as alcohol and sleeping pills can increase the risk of sleep apnea.
A simple item like a tennis ball can be used to minimize snoring. Before going to sleep, pin a tennis ball against the back side of your pajamas. The pressure of the tennis ball will encourage you to sleep on your side. Side sleepers tend not to snore as the airway is unobstructed in that position.
Snoring can negatively impact the camaraderie and connection with a toll on your relationship. Snoring can stir up feelings of frustration or anger and possibly even result in separate sleeping partners.
Dealing with any allergies can eliminate snoring.Allergies tend to clog the nostrils and cause respiratory trouble. Allergy sufferers tend to also be mouth-breathers, which in concert with other issues, which causes snoring.
Discuss with your doctor whether a customized mandibular advancement appliance could help you. These appliances fit inside your mouth and fit snugly against your teeth. It positions your jaw a little bit forward from it’s normal position, helping to alleviate snoring.
Your loved ones want you around forever, so your your condition is of as much concern to them as it is to you. If you can overcome problems with snoring, it will be easier to get adequate sleep. As a result, your overall quality of life will improve. Best of luck in treating your snoring!