Snoring is an obnoxious sleep noise, or it could be some kind of indicator trying to alert you of a health problem. There are many different factors that can cause a person to snore. Read on to find out what common causes are and what you can do to treat it.
You are more likely to snore if you are overweight. Excessive body fat, especially in the neck area, places stress on the airways that can cause them to narrow, which commonly causes snoring. You may find that your snoring problem improves when you lose excess weight.
Keeping your weight under control can help to minimize snoring. Although excessive weight doesn’t necessarily cause you to snore more, extra fat around your neck can put additional pressure on the airways, louder and more frequent snoring may be the result. If you notice you started snoring after gaining weight, dropping weight will likely help you.
Keep yourself hydrated to reduce the likelihood of snoring. If you aren’t drinking enough water, your nasal passages will secrete thicker mucus, which can clog the airways and cause snoring. Try to drink at least ten cups of juice, in order to reduce the chance of you snoring.
Keep your head elevated when you are asleep, to cut down on snoring. Try using a pillow that’s extra thick. Also, try using several pillows to prop your head up. This puts your head at a more natural angle, which keeps air flowing through your nasal passages and reduces snoring.
You can cut back on the amount of snoring by quitting smoking. If it is very difficult for you to quit, cut down and do not smoke near bedtime. Smoking causes your throat to swell up and your air passages to tighten. Narrow airways encourage snoring; if you can quit smoking, by eliminating smoking you will not snore.
Sleeping Pills
You can reduce your snoring significantly by quitting smoking. If you’re unable to quit successfully, try not to smoke for at least two or three hours prior to going to bed each night. Smoking reduces the amount of space available in your airway by making your throat swell. Once this occurs your snoring will get worse, so avoid cigarettes after dinner, if possible.
Don’t drink alcohol right before bed if you have problems with snoring.You should also refrain from using sleeping pills, sleeping pills and antihistamines at night. The reasons to avoid taking these aids is because they cause the muscles to relax, limiting your air passage in your throat, and increase the likelihood of snoring.
Slide your tongue backwards, repeating the exercise until 3 minutes have elapsed.
Reduce or eliminate your alcohol consumption, if you are bothered by snoring. In addition to this, you should also avoid taking sleeping pills, antihistamines and tranquilizers right before bed. These things cause your muscles to relax, and will limit your ability to take in air, which causes snoring.
Eating a smaller dinner can reduce snoring. Large meals close to bedtime will fill the stomach up.
Use a humidifier every night to improve the air in your bedroom to help reduce snoring. Humidifiers add moisture into the air. One benefit can be a reduction in your snoring.
Your medications may be to blame for your snoring. Some prescription medications can dry out your nasal membranes, which can cause them to swell up and restrict airflow. Other medications can cause sedative effects which make throat muscles relax and minimize air when asleep.
Dairy products can cause snoring, regardless of whether they are lactose intolerant. Instead of drinking warm milk at night, try a glass of tea to lessen your snoring.
Sleeping face up will increase your back greatly increases the likelihood of snoring. If you can’t quite figure out a good way to not be a back sleeper, try strapping a large stuffed backpack onto yourself before you get into bed. If you roll over on your back, you are less likely to stay in that position.
Using a “tennis ball cure” is a cure that many people have found effective. This is when you place a tennis ball in a pocket that you have sewn on the back of your shirt or when you place one inside a sock and pin in on your back. Sleeping on your back will be very uncomfortable, and you will roll over onto your side. Eventually, you’ll become accustomed to lying on your side while sleeping, at which point you can discontinue using the tennis ball.
Adjustable Bed
You might be able to control your snoring problems by using an adjustable bed. An adjustable bed allows you to elevate your upper body so that it is more vertically-oriented. This makes your body weight less likely to constrict your airways, which can keep you from snoring as frequently.
The use of sleeping aids or alcohol should be curtailed when addressing a snoring issue. These products can reduce nervous system response and result in throat muscle relaxation, which then translates to snoring. This is something that could also bring on sleep apnea and could cause cardiovascular disease. Therefore it is crucial that you avoid these substances.
Allergies that aren’t adequately treated can make the nasal passages swell, leading to mouth breathing and a narrowed airway. This will almost always leads to snoring.
Dairy products may increase the culprit when someone who sleeps within earshot tells you you have a snoring if drunk or eaten close to bedtime. If this is something you usually consume right before going to bed, stop this for about a week to discover if your snoring improves. Dairy often produces mucus build up around the throat of certain individuals. The increased phlegm may result in snoring. You don’t have to cut out dairy altogether; just don’t eat it at early meals without any problem.
If you snore, you might not think about how your snoring affects your relationship with your significant other. Snoring can cause a strain on your relationships and frustrate sleeping partners. Since snoring is bad for a relationship, it’s important to seek treatment early!
Snoring is more than an annoying noise, it can be a symptom of a dangerous health condition. Each case of snoring can have a different cause, so the same treatment will not work for everyone. However, the advice from this article should be helpful and can give you a starting point from which to work.