Snoring is an annoying condition that troubles millions of people all over the world. Snoring can actually be a serious health problem. Use the advice below to better deal with your own snoring problem.
Try changing your sleeping position to cease snoring. Many people sleep on their backs since gravity forces their heads down, which closes the throat. To keep your airways open, try sleeping on your side.
Try to sleep in a different positions. The average snorer snores when they are on their back because their throats slightly close, since gravity causes their head to go down and their throat to close up.
Many snorers have tried sleeping in a more upright position using several pillows as props. This keeps any nasal drainage from gathering in the passages in the nose, and will allow your nose to stay clear. This will keep you from snoring loudly.
Avoid the use of illegal drugs. Drugs that are against the law can exacerbate your problem of snoring. Most drugs, including marijuana, tend to cause your body to relax. Pain killers and other drugs with this effect, can cause snoring as well. Relaxation feels great during waking hours, but it causes snoring during sleeping hours.
Throat Muscles
Singing can help you to overcome a snoring issue. Singing will build up the throat muscles. Playing the sax or reed instrument can also build your throat muscles.
Sleep on a firmer pillow if you want to quell your snoring. A soft pillow can cause the muscles in your throat to relax too much and make your throat and nose pathways narrower. Less air is flowing through your nasal passages, so you snore. Therefore, the use of a firm pillow is necessary to help keep your air passages open.
If you snore while pregnant, you have to see a doctor right away. While many pregnant women will begin to snore at some point due to the excess pressure, you should ensure that it does not prevent oxygen from reaching your child. See your doctor right away to make sure you do not have a life-threatening problem.
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, which can clog the airways and cause snoring. Try to drink at least ten cups of juice, to reduce your chances of snoring at night.
If you eat less at night, you will not snore as much. Large meals that are eaten too close to sleep fill the stomach. This pushes your diaphragm up, causing pressure and obstruction to your airways. Decreased airflow through constricted airways is a major reason snoring occurs.
A thick pillow will do a better job of supporting your head. Using two or more pillows may also work. By holding your head up at an angle, the air flow will open up, which helps to cut down on snoring.
Overweight people, including those with excess neck fat, are more likely to snore. The excess fatty tissue surrounding the nasal passages of fat people doesn’t help the problem. If you are above your ideal weight, consider dropping a few pounds.
There are several things that can be done inexpensively to help remedy your snoring. One such thing involves a common tennis ball. Pin the ball behind the clothes you wear at night before going to bed. As you’re sleeping, you end up turning on your side as you feel the ball placed on your back. Snoring can be reduced significantly by sleeping only on your side.
One good way to prevent snoring is to talk to your pharmacy about any snoring remedies. Prescription remedies are also available, but they are expensive, so you should go the OTC route first. These medicines reduce swelling and other conditions that restrict air can get in.
Even if you are not lactose intolerant, dairy products happen to be a very common cause for snoring. Instead of drinking warm milk at night, try a glass of tea to lessen your snoring.
Many former snorers love the “tennis ball solution.” This unique method involves putting a tennis ball on your back, by sewing a pocket on your shirt for it or putting it in a sock and pinning it to your back. This will prevent you from sleeping on your back; if you try, you’ll soon roll over to get more comfortable. Once you’ve become accustomed to sleeping all night on your side, you can get rid of the tennis ball.
It sounds funny, but you can actually exercise your tongue by sticking it in and out of your mouth. Make sure you point your tongue in all four points on the compass during the exercise. This will strengthen your tongue muscles and decrease the chances of you snoring issues.
Tennis Ball
Certain exercises can reduce or get rid of snoring. Daily throat exercises can keep throat muscles from collapsing by strengthening them. Throat exercises may include repeating vowel sounds, as well as curling the tongue. The strength you gain in the upper respiratory system can lessen weakness that can be a cause of snoring.
The home remedy “tennis ball cure” is something many people. This reminds you to not sleep on your stomach or side. Once you learn to sleep on your side, you can stop using the tennis ball.
Losing some weight may help you get rid of your snoring.Extra body fat accumulates all over the body, including your neck. This will put pressure on the airway and leads to vibrations that cause it to become obstructed leading to the noises associated with snoring.
You should avoid mixing certain things, like alcohol or sleeping medications, because they directly suppress the nervous system. When this system is depressed during sleep, the muscles in your throat will relax and the snoring will begin. These drugs can cause sleep apnea as well, resulting in vulnerability to cardiovascular disease. These problems should convince you that you need to avoid alcohol and sleeping pills.
Dairy products in your diet might be the culprit when someone who sleeps within earshot tells you you have a snoring if drunk or eaten close to bedtime. If you are eating them just before going to bed, you may want to consider stopping for a while just to see if your situation gets better. Dairy products are often produces mucus build up around the throat and nasal passages. The increased phlegm may result in snoring. You do not have to eliminate dairy products entirely; simply avoid indulging in them within a few hours of going to bed.
Not only is snoring annoying, but it could mean that there is an underlying medical condition. Chronic snoring needs to be addressed by the family physician. If you implement the tips provided here, it should be possible for you to get relief and restorative sleep.
Although snoring may seem innocuous, it may lead to serious health conditions. Snoring can actually deprive your body of vital oxygen, depressing regulation and causing a dangerous spike in blood pressure. This damages your carotid arteries and adds to plaque formation in these important arteries which supply blood to the brain. This can sometimes lead to a stroke. Although your chances of suffering from a stroke are low, you should still investigate ways to minimize your snoring.