This affects 25% of women and about 40% of men. The prevalence of snoring only increases as people age. If you need to reduce the severity of your own snoring or that of a loved one, or helping a family member who has this condition, as well as the treatments available.
To stop snoring, one of the first things you might want to try is changing sleeping positions. Sleeping on your back will make you more likely to snore. Your head will be forced downward, which causes your throat to constrict slightly. Make sleep easier by rolling over to your side. This will also reduce the stress in the neck, and snoring won’t be as likely to occur.
One of the major causes of snoring is an inflamed throat.
Keeping your weight under control can help to minimize snoring. While snoring is not always related to weight, extra fat in the neck region can place additional pressure on the airways, which contributes to snoring. If your snoring problem worsens after you gain a little weight, you know what you have to do now.
If you smoke cigarettes, there is a good chance that you also snore. Quitting one can mean quitting the other. When you smoke, the tissues in the back of your throat can become irritated and when this happens, your throat can swell up. Throat inflammation leads to snoring, and snoring, in turn, leads to a sore throat.
Sleeping Pills
Taking sleeping pills can actually increase the amount of snoring you do, so refrain from taking them. Sleeping pills cause all of the muscles in your muscles. This can cause you to snore in your sleep.
To keep snoring to a minimum, some people use two or more pillows to prop themselves up to a near-sitting position. This sleep position discourages mucus and other potential airway obstructions from congesting the sinuses, instead letting them drain away naturally. By keeping the nasal passages clear, you will lessen your chances of snoring.
One strange way to eliminate snoring is to pucker up and make “fish faces”. This may sound odd, but it makes more sense once you learn that it makes your face and throat muscles stronger. Close the mouth and suck your cheeks in.Move your lips and mouth like a fish. You should practice this technique a few times per day.
If you snore while 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 are suffering from allergies, you may be congested, which can cause you to snore at night. Your nasal passages and your airway will become congested if you have allergies. This congestion can easily lead to heavy snoring. One suggestion on how to fight this is to use a decongestant before bed in order to have a more peaceful night’s sleep.
The use of illicit depressants can make your snoring problems. Marijuana and other similar drugs relax you.Pain killers do the same thing. You might like the relaxed feeling when you are still awake, but once you fall asleep, your snoring will begin.
Some prescription medications that you obtain by prescription can have a tendency to make you snore. Snoring is caused by restricted air passages.
Talk to your doctor about prescription medicines that might cause you to snore. Some prescription medications can make you snore. Muscle relaxers, sleeping pills, pain killers and antihistamines relax muscles and restrict the airway. This will contribute to your snoring at night.
A firm pillow may also help reduce snoring. You will begin snoring because it is difficult for air cannot get through. A pillow that is more firm can help to open your air passages fully open.
One good way to prevent snoring is to talk to your pharmacist about any snoring remedies. There are of course remedies you can get via prescription, though if an over-the-counter medication works, then you won’t have to pay as much. These medications reduce swelling in the throat so more air flow through your nasal passages.
Losing weight should help you reduce your snoring. Having excess fat around the neck will put an increase of pressure on the airways. This may cause you to have a slight collapse of your airways during the night. Your snoring may be improved if you lose even a couple of pounds.
Some medications dry nasal membranes which can cause swelling and impede the flow of air.
Dairy products are commonly known to cause snoring, whether or not you have lactose intolerance. To decrease your snoring issues, avoid that glass of warm milk and try a cup of warm tea instead.
It’s possible to reduce your snoring by choosing to eat smaller evening meals. Large meals near bedtime can fill the stomach up. A full stomach pushes your diaphragm toward your throat, partially blocking your throat. Snoring is commonly caused by a narrowed throat and airflow that has reduced.
If you want to cease snoring, then change the position you sleep in. Sleeping on the back is a person snoring.By sleeping on one side or the other, you can prevent the muscles from relaxing and enjoy more restful sleep.
This may seem funny, but sticking your tongue in and out functions as a form of exercise for it.Make sure you are hitting all four points on the compass during the exercise. This will strengthen your tongue muscles and decrease the chances of you snoring issues.
Avoid exercising in the last 60 minutes before you go to bed. The shortness of breath that can be associated with exercise is not helpful when going to sleep. Your air passages can become constricted, which in turn results in snoring.
Snoring can be irritating to yourself, and the person sleeping next to you. It may be dangerous medically, but it all depends on the cause. If you or your bed partner are affected by this issue, you should educate yourself as much as possible about it. By using the tips and advice provided in this article, you can both enjoy a quiet night’s sleep.