This ordeal affects about 25% of women and 40% of men. The prevalence of snoring increase with age. If you are searching for ways to keep yourself from snoring, or perhaps it is your loved one keeping you awake at night, read this article for some helpful suggestions.
To prevent snoring, alter your sleep position. Gravity is the main cause of snoring when laying on your back. Gravity pulls on the muscles at the front of the throat causing airways to narrow. Sleep on your side, as a means of making sleep easier on your neck, and to help reduce your snoring.
Try sleeping in a different positions. Most of the snoring occurs when people lay on their backs; your head is forced down due to gravity, causing your throat to close a little.
If you’re pregnant and suffer from snoring, consult a doctor right away. Snoring in pregnancy is common due to extra weight and pressure on your body, but you should make sure that it is not limiting the oxygen supply to your baby. See a doctor as soon as you do not have a life-threatening condition.
Keep your weight down to avoid snoring. Although excess weight does not guarantee snoring issues, if your body builds up fat in certain locations where it can constrict your breathing passages, louder and more frequent snoring may be the result. If you have gained weight and noticed that you are snoring a lot more, losing those extra pounds may help you.
A thicker pillow is good a choice to give your head. Using two or more pillows may also work. By elevating your head, you will keep your airways open, which will keep you from snoring as much.
Congested sinuses restrict airflow through the nasal passages, leading you to breathe through your mouth and snore.
It sounds silly, but singing may actually cure your snoring. Singing is a great way to exercise and strengthen the throat muscles. The stronger your throat muscles are, the less likely you are to snore. Musical wind instruments, such as the trumpet or clarinet, can also make your throat muscles stronger.
People who are overweight, especially those who have extra fat in the neck area, are more likely to snore. The additional fat constricting the windpipes of overweight people doesn’t help the problem. If you are above your ideal weight, you should consider losing a couple pounds.
A firm pillow may also help to reduce snoring. You will begin snoring because air to get through. A pillow that is more firm can help to open your airways.
Ironically, sleeping pills can cause you to snore, while not taking them will reduce your tendency to snore. The main effect of sleeping pills is to relax every one of your muscles. This includes the muscles that help keep your sinuses and airways open, leading to a restricted breathing passage. This leads to snoring, not the result you were looking for!
You can diminish your snoring you do by giving up smoking. If quitting is not an option, cut down and do not smoke near bedtime. Smoking causes your throat to swell and your air passages to get much narrower. Narrow airways encourage snoring; if you can quit smoking, by eliminating smoking you will not snore.
Don’t drink alcoholic beverages if you want to resolve snoring problems. You must also avoid antihistamines, sleeping pills and antihistamines at night. These substances all work by relaxing your muscles, so this constricts your airway and can cause you to snore more.
One way to prevent snoring is to stay hydrated. If you are dehydrated, your nasal passages will secrete thick mucus and this causes snoring. Shoot for at least ten cups of water each day, or other drinks without caffeine to lessen the chances of you snoring.
Losing weight is a reduction in snoring. This can cause your airways to partially collapse during the night. Even losing just a few pounds can have a significant impact on snoring.
Some medications dry out your nasal membranes which can cause swelling and impede the flow of air.
If you are snoring regularly, review your prescriptions with your physician. The side effects of many prescription drugs can cause you to snore, or make your existing snoring more severe. Medicines like antihistamines, pain killers, muscle relaxers, and sleeping pills tend to relax your muscles, and one consequence can be a restricted airway. A snoring problem is often caused by airway restriction.
Many former snorers love the “tennis ball” cure. This reminds you should only sleep on your back.Once you develop a habit of sleeping on one side, you can get rid of the tennis ball.
Consult your pharmacist to see if there are any recommended over-the-counter (OTC) snoring remedies you might try. Prescription medications are also available, but an over-the-counter medicine doesn’t cost you as much money. These medications reduce swelling in the throat so more air can get in.
Dairy products may increase the culprit if you find out that you snore. If you are eating them just before going to bed, stop this for about a week to discover if your snoring improves. Dairy products can cause mucus in the throats of certain individuals. The restriction of these passages may cause snoring.You may still be able to include dairy altogether; just don’t eat it at early meals without any problem.
Eat smaller evening meals to reduce snoring. Eating large amounts before bedtime fills your stomach. 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.
Essential oils might help cure your snoring problem. Peppermint and eucalyptus oil are just two essential oils that can help open up stuffy nasal passages. Try them if you’re stuffed up in the future.
Snoring can be an annoyance to both you and your partner. It is also, on some occasions, medically dangerous. If you or your sleeping partner is affected by this condition, you should take the time to educate yourself on why this condition occurs. Apply what you’ve learned from this article to finally enjoy a quiet, peaceful night of sleep.
Exercise your tongue regularly to help reduce snoring. Though it is uncommon to think of your tongue in this way, it can actually be exercised easily by thrusting it out of the mouth over and over again. Rigidly hold your tongue as you extend it one direction then move it to another. During the exercise routine, take care to ensure that you make your tongue hit 12, 3, 6, and 9 o’clock. This exercise will work out your tongue and jaw muscles, making snoring a little less likely for you.