Most people snore, the statistics bear that truth out. However, if you worry that you are snoring too much and want to improve your sleep, follow the tips in this article.
Many people find significant relief from snoring by sleeping in a more upright position using several pillows as props. The pillows will help prevent nasal discharge from accruing in the nasal passages and will instead force the discharge into the lungs. Doing this will help prevent snoring.
TIP! If you snore and smoke cigarettes, one way to reduce the snoring is to quit the smoking. Smoking irritates tissues in your throat, which can cause them to become swollen.
Keep a healthy weight to reduce your snoring. Although excessive weight doesn’t necessarily cause you to snore more, extra fat around your neck can put additional pressure on the airways, which causes snoring. If you have noticed a correlation between weight gain and increased snoring, then losing the weight will be of use to you.
If you have a snoring problem, check with your doctor to see if any of your prescription medications might be exacerbating your condition. There are many prescription medications that can cause snoring. Pain killers, antihistamines, sleeping pills and muscle relaxers usually relax your muscles, causing a restricted airway. Airways that are too narrow cause snoring.
TIP! To keep snoring to a minimum, some people use two or more pillows to prop themselves up to a near-sitting position. This prevents nasal drainage from getting into your nose.
Overweight people are more likely to snore due to the excess fat in their neck area. Overweight people also store fat in their throat, blocking their airway and making snoring worse. If you’re currently overweight, try shedding a few pounds. You will not only feel and look better, but you will sleep better too.
To reduce your snoring problem, try sliding your tongue against the back of your front teeth. For three minutes, keep sliding your tongue backwards and then bringing it back up against your teeth. Working the muscles this way can help your airways remain open so that you are less likely to snore.
Check out any medications you are on for potential causes of your snoring. Some medications dehydrate your nasal membranes. If this happens, the membranes swell, making it harder to breathe, and you snore as a result. On the other hand, some medications are sedating, which can cause too much relaxation of the muscles of the throat that you can’t get enough air during sleep.
TIP! Snoring can be minimized by maintaining your weight at a healthy level. While being overweight doesn’t necessarily cause snoring, extra fat in the neck region can place additional pressure on the airways, which can cause snoring.
Run a humidifier each night when you go to bed. A humidifier will moisten the air in your bedroom. Breathing this vapor coats the entire airway, including your throat and nose, with moist air. One benefit of this is a reduction in your level of snoring.
Have a small spoon or honey, or two, before going to sleep. No one seems to know why honey is such an effective treatment, but many people swear by it. Honey has a variety of uses in folk medicine, so it’s not surprising to hear of one more.
Your tongue needs to exercise as much as the rest of your body! While this may sound rather daft, stick your tongue in and then out of the mouth to exercise it. Stick your tongue out and then make it rigid. Then, point it in different directions. Include all directions when performing this tongue exercise. As you tone and develop your tongue muscles, your snoring should reduce.
TIP! Make sure your nose is clear and open to help prevent snoring. If you are congested, or your nasal passages become constricted, you’ll snore.
To reduce the risk of snoring, don’t sleep on your back. You can avoid sleeping on your back by attaching a small pillow or some other object to the back side of your sleeping attire. If you roll over on your back, you’ll be uncomfortable and won’t want to stay there.
Are dairy products to blame for your snoring? If you consume them just before you go to bed, try to avoid doing so for a week to find out if it has a positive effect on your snoring. Dairy products may cause mucus to accumulate in some people’s throats. The increased phlegm may cause snoring. You may still be able to include dairy products at early meals without any problem.
TIP! Avoid any use of illegal drugs. Unlawful drug usage can be a significant factor in the causes of your snoring issue.
Essential oils may help cure your snoring problem. Eucalyptus and peppermint oil are said to open congested nasal passages, allowing you to breathe through your nose again. By opening up nasal passages, you can breath easier, which will result in less snoring. Try using them if you’re stuffed up in the future.
Consider using internal nasal dilators to help you snore less. Some people snore through the noses, and nasal dilators can help in this case. Nasal dilators go into the airways in your nose and work to keep them open. Anyone who has this type of snoring problem can feel relief by doing this.
You should avoid alcohol and sleeping pills when you want to prevent snoring since they will both weaken your nervous system and also relax the throat muscles, and that is what makes you snore. Worse, using them can lead to the development of sleep apnea, which increases your risk of heart disease. Do your best to avoid these if you snore.
TIP! While you are sleeping, it helps to have your head elevated. A thick pillow will support your head allowing your air passages to remain open.
The simple act of snoring can cause or affect, many other health issues. The brain becomes deprived of oxygen, which can cause high blood pressure. This tends to damage carotid arteries, which can eventually lead to a stroke. While this damage does not always occur, it provides an incentive to control your snoring.
As you can see, snoring is an issue that can be managed, even though it occurs while you sleep. Just apply the tips that you have learned here and commit to using the suggestions regularly so you can reduce your bedtime snoring.