Snoring may sound funny and can be extremely annoying, but in some cases it can be more than just night noises. It could be your body letting you know that something is seriously wrong. Continue on to the tips below to understand the causes of snoring and what can be done to effectively treat it.
Some people find effective relief from their snoring problems by propping themselves up in bed, practically seated upright, using several pillows. This prevents nasal drainage from collecting in your nasal passages, and then letting them flow into the lungs. Keeping your airways clear will make you less likely to snore.
Make sure your nose is clear and open to help prevent snoring. Having a nose that is clogged or constricted can contribute to snoring. If you are suffering from a cold, try using a vapor rub, humidifier or a neti pot to clear the blockage in your nose. You may also use nasal strips that lift the nostrils, which allows more air to go through.
Illegal drugs should never be used, under any circumstances. Street drugs can dramatically increase your chances of snoring when you are asleep. 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.
People who suffer from congestion because of allergies or other causes are likely to snore. When the nasal passages and other airways get constricted by congestion, airflow is reduced and snoring becomes more likely. One option is to take a decongestant before your bedtime; however, you should only use products that are formulated for nighttime use. Otherwise, it may be difficult to fall asleep.
Minimize snoring by exercising regularly. When you exercise, your breathing becomes more regulated, which in turn can reduce the risk of snoring. Exercise will help improve the health of your respiratory system, as well as reduce your stress levels. Lots of stress can affect your breathing issues and can increase the chance that you’ll snore.
If you are a smoker, chances are good that you are also a snorer. If you decide not to quit, at least avoid smoking for a couple hours before bed. Smoking irritates your throat, which can cause your airways to narrow. Narrowed airways often result in more snoring, so refraining from smoking will help prevent the inflammation that causes this.
Exercise your throat to end snoring! For example, start by sliding your tongue from your teeth to your uvula. Thrust your tongue back and forth, from the back of your throat to the back of your teeth. Do this for several minutes. This will help to work the muscles in your jaw and throat, and can reduce snoring.
The importance of losing weight if you snore cannot be overemphasized. If you are overweight and have a double chin, the pressure exerted on your airways will be increased. This pressure will increase throughout the night causing your airways to constrict. Even a modest amount of weight loss can improve your sleep and decrease snoring.
You can reduce the chances of snoring by eating less at night. A larger meal close to bedtime will fill up the stomach. A full stomach results in your diaphragm beings pushed up against the esophagus which can narrow or block your throat. Snoring is often caused by reduced airflow through a narrow throat.
If snoring is a problem for you, pay attention to what you consume just before bedtime. Things such as muscle relaxants and alcohol can cause the throat muscles to relax. They may then collapse inward, blocking the air passageway and causing snoring. Stick to water if you need to drink something to rehydrate yourself before going to bed.
An exercise routine for your tongue can help solve your snoring. Though this certainly sounds silly, sticking your tongue in and out several times is actually valuable as it exercises several of the muscles in your mouth and throat. While extended, keep your tongue rigid, and then proceed to point the tip of your tongue in different directions. When doing this routine, it’s important to hit each of the four points. This will strengthen the muscles of your tongue and reduce your snoring.
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. If you should roll over on to this uncomfortable object, you are less likely to stay in that position.
Although snoring is quite annoying, it can also let you know that there’s another medical problem or condition in your body. If a person’s body displays these symptoms, they should pay attention to them. The tips above can help one find the causes of their condition, and can help them to sleep a bit better