Look through this article and use the tips within it if you feel a bit embarrassed by your snoring. This article contains solid tips and advice about how you can reduce your snoring so you can sleep in peace.
You may find that raising your head onto 2 or more pillows while sleeping, will help reduce or eliminate snoring. This keeps any nasal drainage from gathering in the passages in the nose, and instead allows them to flow down into the lungs. When this happens you’re less likely to snore.
Taking sleeping pills can actually increase the amount of snoring you do, so not taking them might actually help reduce the amount you snore. Sleeping pills work because they relax your muscles. The muscles responsible for keeping your nose open will not do their job and your pathways will get narrower. Therefore, you are more likely to snore.
Keep your nasal passages open to prevent snoring. Clogged or constricted noses can cause snoring. Use humidifiers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. Nasal strips may also be tried, as they help to lift open the nose, which allows more air to flow through.
Prop your head up so you can sleep easily instead of snoring. Lay your head on a fat pillow, which will provide your neck some support. Using multiple pillows may help you, too. This puts your head in a more upright position, and that increases airflow which may result in a reduced amount of snoring.
Regular exercise can be an effective way to help reduce snoring. Over time, physical exercise works to regulate your breathing; as a result, you become less likely to snore. Exercise will build your respiratory system and help you to relieve stress. Breathing patterns can be affected when you are under high amounts of stress, and this could increase the possibility of snoring.
You can diminish your snoring by quitting smoking. If you decide not to quit, at least avoid smoking for a couple hours before bed. Smoking causes the tissues in your throat and sinus cavity to swell, reducing your airway capacity significantly. This inflammation and narrowing leads to snoring; therefore, not smoking should relieve some of the swelling.
Refrain from sleeping on your back in order to minimize the chances that snoring will occur. If you are finding avoiding sleeping on your back challenging, try strapping a large stuffed backpack onto yourself before you get into bed. This will prevent you from sleeping on your back, as rolling onto your back will cause discomfort.
Try speking with a doctor about getting fitted with a type of mandibular advancement appliance. This device fits in the mouth up against the upper and lower teeth. As their name indicates, these appliances move the jaw forward a little and can help reduce snoring.
To prevent snoring, avoid alcohol and sleeping pills. Both are central nervous system depressants that can relax the muscles in your throat and cause you to snore. In addition, they can cause you to contract sleep apnea, which potentially causes cardiovascular disease. You should avoid these things if you are a snorer.
If you snore, you may want to blow your nose and use a saline nasal spray prior to bedtime. Having clean and clear airways reduces the amount of work it takes to breath, and can keep you from snoring. This will give you the ability to take in air through your nose, which can help your breathing patterns.
An easy way to mitigate the effects of snoring is to sleep facing left. Your partner may become agitated with your snoring over time. Sleeping in this position is not linked to any kind of medical facts for reduction of snoring. Anecdotal evidence does exist to support side-sleeping and its ability to open airways and minimize snoring.
Do not use sleeping pills or alcohol for your snoring. The chemicals in these items can be used to calm the central nervous system and relax the muscles in your throat and jaw. As these muscles become relaxed, you are more prone to snoring. Use caution with these products, as they may cause sleep apnea.
If you have a partner that snores and it bothers you, think about going to bed before they do so you are able to get to sleep before you have to hear their night time noises. If you are not a sound sleeper, this might not work for you, though it is always worth a try!
To prevent snoring when you sleep, do not consume dairy products immediately prior to bedtime. You start producing a lot of mucus from dairy which makes you snore. The dairy that produces mucus may cause your airways to be blocked, which could lead to excessive snoring.
Change the times that you eat if you are snoring a lot. Eat earlier and a lighter meal. Try to avoid dairy products and rich foods because they can cause mucus to buildup. You can try drinking tea with honey before you go to bed to help break the mucus up.
After reading and learning the knowledge this article contains, hopefully, you can now feel less concerned about the sounds you make when you are asleep. Keep in mind to try these tips out and stay committed to what you choose to really get the most from the advice.