It’s critical for everyone to sleep at least seven to eight hours in order to maintain optimal awareness and concentration. This sleep has to be restful, though, or it won’t do you any good. This can be difficult to get if you or someone you sleep with snores. Use the ideas in this article to help yourself get a better night of sleep.
The first step to resolving your snoring problem is to uncover its underlying cause. Some medical conditions can be at the heart snoring, and it is imperative that you see a doctor to find out if you need medical treatment. In fact, ignoring potential medical issues can cause snoring to get worse.
Taking sleeping pills can actually increase the amount of snoring you do, so not taking them might actually help reduce the amount you snore. The way sleeping pills function is by relaxing your muscles. This also includes, of course, the muscles in your nasal passages and this means a narrower path for the air. This leads to snoring, not the result you were looking for!
Quit using drugs that are illegal. Unlawful drug usage can be a significant factor in the causes of your snoring issue. Even something like marijuana is not good because they cause your airways to relax. Commercial pain killers can also have the same affect. Although the relaxing effects of legitimate and illicit drugs can make it easier for you to fall asleep, your sleep is more likely to be troubled by snoring.
Check with your pharmacist about anti-snoring medications that are available over-the-counter. OTC snoring remedies are generally quite inexpensive, and you may just hit upon one that works for you. If not, you can consult your doctor for a prescription remedy; however, that may be more expensive. Anti-snoring medications typically work to prevent the airways from becoming restricted by swollen blood vessels, sagging tissues, and other factors.
Throat exercises can help reduce snoring. One exercise to help against snoring is to press your tongue against your front teeth. Thrust your tongue back and forth, from the back of your throat to the back of your teeth. Do this for several minutes. Building your muscles will help to keep your airway open during the night.
The best sleeping position to reduce the risk of snoring is lying on your side. Sleeping on your back will help you sleep without snoring. But don’t sleep on your stomach, because this can cause neck stress. Due to this, sleeping on one side is the best option.
Your love of singing can actually help you to fight snoring. One doctor suggests that singing can help you build your throat muscles and the muscles in your soft palate. This will help you stop snoring. A healthy muscle tone can prevent your airways from tightening during the night, preventing snoring, and allowing you to get a restful night’s sleep.
If you snore often, watch what you eat prior to going to sleep. Anything from muscle relaxants to alcohol can relax the muscles of your throat. This causes the muscles in your throat to collapse inwards and restrict the airflow through your breathing passages that cause you to snore. If you need to drink before you go to sleep, it is best to only have water.
Try eating a couple of spoons of honey prior to bed. Not a lot of people are all that confident about it, but honey does work to reduce the amount you snore. Honey has a variety of uses in folk medicine, so it’s not surprising to hear of one more.
Avoid sleeping on your back to make it less likely that you will snore. To help you avoid sleeping on your back, attach an object to your pajama back. Rolling over will be uncomfortable, and you will not stay in this position.
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Try some simple exercises to help control or get rid of snoring. If you exercise your throat for between 15 and 30 minutes a day you’ll build up your muscles and help them to stop collapsing overnight. Pronouncing vowels and tongue curling can strengthen the upper respiratory muscles to prevent snoring.
Look into internal nasal dilators, and see if this is an option for you. It is less common than snoring through an open mouth, but there are people whose snoring is caused by air as it passes through the nose. Nasal dilators are designed and manufactured for nasal passage insertion, so they can maintain open space. This will reduce the severity of your snoring, if not stopping it altogether, and help you get a good night’s rest.
See to it that you eat lunch and breakfast each day if you’re a snorer. If you fill yourself up with breakfast and lunch, you will be less likely to overeat at dinnertime. When you can avoid sleeping with a full stomach, you will breathe easier, and be less likely to snore.
Snoring might very well seem like an uncontrollable, insurmountable problem. However, that simply is not the case. There are a wide variety of approaches you can take to minimize, or totally stop, your snoring. You can get back to the sort of deep, restful, quiet sleep you enjoyed before snoring by trying out the advice that this article has just provided.