Nearly everyone snores to some degree. However, for some people it’s a more serious problem than for others. If you think you snore too much, and you would like to eliminate the snoring that happens when you are sleeping, this article can help.
It seems ironic, but taking sleeping pills can lead to snoring; if you avoid taking them, therefore, you can reduce the likelihood that you will snore. The way sleeping pills function is by relaxing your muscles. Those which keep your throat open while you sleep relax too, leading to airway collapse. This restricts your air flow and causes you to snore.
Keep your nasal passages open to prevent snoring. People tend to snore more often if their noses are stuffy, or otherwise blocked. Placing a humidifier in your room, using a vapor rub or a neti pot can all help you to clear out your nose when you have a cold, and stop your snoring. Nasal strips, which open the air passage by lifting your nose open, are also an option.
In order to keep yourself from snoring, stay hydrated. Snoring can be caused by your nasal passages producing thicker mucus. This is caused by being dehydrated. Aim for 10 or more cups of water or other caffeine-free beverages each day, to reduce the likelihood that you will snore.
In order to decrease your snoring, you need to be getting a lot of excellent exercise. Exercising helps to keep your breathing stable, preventing snoring. Not only will exercise maintain a fit respiratory system, it also helps to greatly reduce stress. Excessive stress can increase the risk of snoring because it interferes with normal breathing.
Try getting OTC medication for your snoring by asking a pharmacist. Prescription medications also exist, but they are usually more expensive than over-the-counter treatments. Many of these medications will reduce swelling, and therefore help with your snoring problem.
Reduce or eliminate your alcohol consumption, if you are bothered by snoring. Additionally, you should stay away from sleeping pills, tranquilizers, and certain antihistamines at night. These products work to relax your muscles, which causes your airways to be limited and this contributes to snoring.
To lessen your snoring, exercise your tongue by sliding it against the backside of your front teeth. Move your tongue backwards, then bring it forward against your teeth. Repeat this exercise for about three minutes. Working on the muscles in this process will help keep your passageways open and reduce the risk of snoring.
To prevent snoring, sleep on your side. Those who sleep on their back have an increased possibility of snoring. But, remember that sleeping on the stomach can lead to neck strain. This is why sleeping on your side is the ideal sleeping position for you.
Try staying away from moderate exercise within a hour of your bedtime. Engaging in any physical exercise can exacerbate your snoring problems. This can constrict your airways, which will lead to excess snoring during the course of the night.
Consuming dairy products can cause snoring, even in people who do not usually have problems with lactose intolerance. Dairy increases the thickness of your mucus which then blocks your airways and gives you difficult breathing. Instead of drinking warm milk before bedtime, opt for hot, decaffeinated, herbal tea.
Many people are advocates of a cure aptly named “tennis ball cure”. Attach a tennis ball to the back of your shirt by sewing on a pocket or putting the ball into a sock and then sewing that on. Sleeping on your back will be very uncomfortable, and you will roll over onto your side. Once you develop a habit of sleeping on one side, the tennis ball can be removed.
Getting an adequate amount of sleep can significantly reduce snoring. Be sure that you are getting enough hours of sleep, as well as maintaining consistent hours in which to sleep. You have to set a time for going to sleep every night and set a time for waking up everyday.
Keeping your mouth open promotes snoring, and the sound of snoring is the result of breathing through your mouth and throat. However, if you breathe through your nose, air can travel through your body without going down your throat. To help keep your mouth closed and prevent mouth breathing while sleeping, use either a chin strap or mouth sealant. These devices are available in most pharmacies.
Sleeping on the left side of your body is an easy method to reduce snoring. Nightly snoring will soon have your long suffering partner wanting to sleep somewhere else. There is no proven explanation for this phenomenon. Many people do report that sleeping on their left sides does make it easier to breathe and makes them snore less.
Alcohol and sleeping pills are known to cause snoring. These chemicals calm your body and relax your muscles, causing your throat to collapse. As these muscles become relaxed, you are more prone to snoring. Use these products with caution, as they can cause sleep apnea.
It is imperative to reduce the severity of your snoring, as it will also impact others. It is wise to get nasal strips since they help air intake. These can really work, even though they look silly. Your family will thank you for wearing them.
Now you know that snoring is a condition that you can manage and possibly prevent, even though it occurs when you are asleep. Remember to apply the advice given in this article, and you should be able to solve this problem in no time. You’ll sleep better and so will everyone around you!