Almost everyone snores, but some do so more than others. If your snoring is affecting the quality of your sleep, or the quality of your partner’s sleep, then this article will be of help to you.
To keep yourself from snoring, try changing your sleeping position. Many people sleep on their backs since gravity forces their heads down, which closes the throat. 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.
Sleeping pills are known to cause snoring: stop snoring by avoiding sleeping pills if they have this effect on you. Part of the way that sleeping pills work is by relaxing the muscles throughout your body. Muscles that hold your nasal airways open will relax, causing them to slacken. This can cause you to snore.
In order to decrease snoring, be as physically active as you can. When you exercise, your breathing becomes more regulated, which in turn can reduce the risk of snoring. Exercise will build your respiratory system and help you to relieve stress. Excess stress can wreak havoc with breathing patterns and make you more likely to snore.
Performing throat exercises can make you less likely to snore. Work your tongue by sliding it across the backside of your upper front teeth. Slide your tongue back and forth between your teeth and your throat, repeating the exercise until 3 minutes have elapsed. As you engage the muscles in your mouth and jaw, you will be promoting open airways. As a result, you will be less likely to snore.
If you sleep on your side, this will reduce your likelihood of snoring. Back-sleepers have a much higher risk of developing snoring problems. However, if you roll over onto your stomach, your neck will experience stress. This explains why sleeping facing to the side is the optimal way to sleep.
Losing weight should help you reduce your snoring. Extra fat, especially the fat that surrounds your neck, adds pressure on the airways. This pressure can cause your airways to constrict or partially collapse as you sleep. By losing only a few pound, you can significantly decrease your snoring.
Think about what you’re eating and drinking right before going to bed. Some foods and beverages can make you snore. Things such as muscle relaxants and alcohol can cause the throat muscles to relax. The result is that the muscles sag inwardly, blocking air and leading to snoring. Drinking water is the best way to keep properly hydrated as you sleep.
While this is never easy to hear, dropping those extra pounds that you are carrying around can end your snoring. Extra pounds weigh down your entire body, including your neck. Excess weight in this area can cause pressure to build on the airway, or cause a partial obstruction. These can lead to vibrations that manifest themselves as snoring.
Consider using internal nasal dilators to help you snore less. Those who snore through their nasal passages can benefit significantly from this device. Nasal dilators are designed to be positioned in your nasal passage in order to help it stay open. This can help those who snore.
Avoid alcohol and sleeping pills, if you are trying to prevent snoring. Both of these substances relax your nervous system and throat muscles – causing you to snore. Using these substances can lead to the development of sleep apnea which can cause cardiovascular disease. You should avoid these things if you are a snorer.
If you snore, there is an operation that you can go though that reduces or removes your uvula. That ball shaped piece of skin hanging at the back of your throat is the Uvula. While this procedure is a great cure for sleep apnea and snoring, keep in mind that, since you are without an uvula, choking does become an issue.
If you snore, or you have a partner who does, sleeping on multiple pillows may solve the problem. Using multiple pillows elevates your head, which opens your airways and makes it easier to breathe. By elevating your head and opening your airways you can eliminate your snoring quickly.
If someone has allergies and tends to snore, it is important they they refrain from antihistamines before going to sleep. Antihistamines will increase drowsiness, and will relax the air passageways, which will raise the chances for snoring to occur. If you have to use one of these products, do not take it right before bed.
Sometimes, snoring can result from consuming certain foods or drinks, or taking certain medication. If you drink often or use sedatives to get to sleep, cut back on these things and see if it helps. These substances can interfere with the proper functioning of both your throat muscles and tissues through relaxation of your central nervous system.
Stress can cause snoring: if you experience stress, look into learning yoga or relaxation techniques to control your breathing. By fixing your snoring problem, you will find yourself getting more sleep, which in the end will make you more relaxed and will also help your stress levels.
A slight amount of honey is great before sleep to reduce snoring. This is because honey can aid in opening up the airways. This will help you breathe better. Therefore, you won’t be snoring as frequently as you were.
If you snore, turn a humidifier on in your bedroom before you head to sleep. Humidifiers help your throat and airways because moist air makes breathing easier while you sleep.
As you should understand by this point, snoring is a controllable habit and can be addressed throughout the night. Just make sure you apply all the tips that you have learned here and commit to following through on it. Hopefully now you realize that snoring can be a thing of the past.