Snoring may be more than an unpleasant noise during sleep, and can be more than just a nuisance. There are a number of different factors that can lead to snoring; what affects one person may not have the same effects on another. Read this article to find great tips to help you kick snoring to the curb!
To prevent snoring, alter your sleep position. Snoring is most common when lying in a supine position because gravity causes your head to fall back, which can narrow the air passages in your throat. Sleeping on your side will help to keep your airway open and reduce snoring.
Singing can actually help cure snoring.Singing will build up the throat muscles. Playing the sax or trumpet can also build your throat.
Nasal Strips
The first step to resolving your snoring problem is to uncover its underlying cause. Medical conditions can contribute to the development and progression of snoring, and will not improve untreated. Whether the problem is serious or not, your snoring could get worse over time.
Nasal strips offer an excellent way to treat your snoring. These nasal strips look much like a Band Aid. These strips are specially designed to lift open nasal passages. This will make it easier for you to breath from the nose, and when you do that, your snoring will decrease.
People who carry excess weight, especially those who have extra fat in the neck area, are more likely to snore. The additional fat constricting the windpipes of fat people compounds the problem. If you are a little heavier than you should be, it may help if you lose some weight.
Quit smoking if you want to stop snoring for good. Smoking causes tissue irritation that may cause swelling in the throat. Swelling in the throat is a leading cause of snoring.
Firmer Pillow
A firmer pillow may help reduce snoring. You may begin to snore because air cannot pass through as easily. A firmer pillow that is more firm can help to open your passageways.
Stay at a healthy weight and you can keep snoring down. Although obesity and snoring are not directly correlated, if you have a lot of excess fat around your neck, you should be aware that the fat can place extra pressure of your airways and restrict air flow, which can cause snoring. If you have gained weight and noticed that you are snoring a lot more, losing those extra pounds may help you.
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.
Some medications dry out your nasal membranes which can cause swelling and impede the flow of air.
Taking sleeping pills to get to sleep can actually increase the chance that you will snore, so refrain from taking them. Your muscles do relax when you take sleeping pills. The muscles responsible for keeping your nose open will not do their job and your pathways will get narrower. This often results in snoring.
Eating smaller evening meals can help to reduce snoring. A big meal eaten near bedtime fills up the stomach to fill up.
Place a humidifier in your room that you use it consistently. Humidifiers place a constant amount of warm moist vapor. One benefit this could bring is the reduction in your level of snoring.
In order to prevent snoring, you should have open nasal passages. A clogged nose, or one that is otherwise constricted, may contribute to snoring. If you catch a cold try and unclog your nose by using vapor rubs, humidifiers, or steam showers. Nasal strips are another good option. These lift your nose open and let more air in.
If you want to stop snoring, change your sleeping position. Sleeping on your back is a major cause of snoring. By sleeping while on your side, you can stop this from occurring and get a good and 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 to hit all four points of the compass during the exercise. This will strengthen your tongue muscles and decrease the chances of you snoring issues.
Avoid drinking alcohol if you snore. On top of this, you should stay away from antihistamines, sleeping pills and any type of tranquilizer right before you go to bed. Because these substances relax the muscles and tissues of the air passages, your breathing can be impaired and you may begin to snore.
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.
Losing some weight can help lessen or eliminate your snoring. When you gain weight, the extra fat cells all distributed all over your body, including around your throat.This will put pressure on the airway and leads to vibrations that cause it to become obstructed leading to the noises associated with snoring.
Check medications that could cause snoring, if you snore. It is common for various drugs to dry out the membranes in nasal passages, which can in turn restrict the flow of air. Some medications also cause your throat muscles to relax to the point that you can’t breathe properly while you’re asleep.
Getting an adequate amount of sleep each day can significantly cut down on your snoring. However, it’s more than how long you sleep, but also maintaining a consistent and timely sleep schedule every day.
There are anti-snoring exercises that you can reduce the intensity of your snoring.
Try exercising your tongue! Stick your tongue out and pull it back in to exercise it. This may sound silly, but it actually strengthens your tongue muscles. Rigidly hold your tongue as you extend it one direction then move it to another. Make sure you do this in every direction. You lessen your likelihood of snoring when you build up your tongue muscles.
Eating Breakfast
Eating breakfast and lunch can help you are someone who snores.Eating breakfast and lunch will make it more likely that you won’t stuff yourself at dinner.Lying in a prone position with a full stomach will enable you to breathe better as you sleep.
You allergies may be to blame if you suffer from snoring. Exposure to allergens causes your nasal passages to swell, which forces you to inhale and exhale through the mouth. Mouth breathing is known to cause snoring. There are many over the counter choices, or if your allergies are severe, see your doctor.
Blow your nose and utilize saline nasal spray prior to bed to reduce snoring.
This activity may cause you to snore. Use these products with caution, as some of these chemicals can cause sleep apnea.
While it is probably not be what you want to hear, losing weight can put an end to your snoring problem. When you gain weight, it accumulates all over your body – including your neck. Excess weight in this area can cause pressure to build on the airway, or cause a partial obstruction. These can lead to vibrations that manifest themselves as snoring.
Consider using some of the many products and medications commercially available to treat snoring. There are sprays, pills, and snoring strips that can all reduce snoring on some people. No matter what you decide to try, it’s best to talk to your doctor about their recommendations for your specific situation.
As you can see by now, snoring can be a health-related issue. Not every snoring treatment is effective for every snorer, due to the wide mix of personal situations and potential snoring causes. The information you have read though, should give you a starting place to begin alleviating your snoring.
Using essential oils can help your snoring. Eucalyptus and peppermint are just two essential oils that can free up blocked nasal passages. This facilitates increased airflow, which makes you less likely to snore. Try one whenever you have a stuffy nose.