Snoring is a common yet embarrassing affliction. If you share a room with someone, it can prevent them from getting a good night of sleep. Snoring is often a symptom of deeper, and more concerning, health issues. This article will provide you with insights into why you snore, as well as several ways to address your own snoring issues.
Try to sleep in a different position. The average snorer snores when they are on their back because their throats slightly close, which restricts the amount of air that is able to pass through the airway. Roll onto your side to make sleeping easier and less stressful on your neck, and you will be less likely to snore.
Keep your body hydrated to reduce the likelihood of snoring. When dehydrated, your airways will become parched, making it more difficult for air to flow through. Try to drink at least ten cups of juice, water or any other non caffeinated and non alcoholic drinks each day as this can reduce the effects of your snoring.
Your doctor can give you information about any of your medications that could be causing snoring. Some medications will cause snoring as a side effect. Antihistamines, muscle relaxers, sleeping pills and pain killers can easily relax your throat muscles, and cause snoring. This will contribute to your snoring at night.
Those that are overweight or carry extra weight in their neck are more prone to snore. The excess tissue of fat surrounding overweight people’s windpipes do not help the situation. To reduce the chance of snoring, you may want to consider losing any excess weight. You can look and sleep better.
Avoid exercising in the last 60 minutes before you go to bed. Engaging in any type of physical exertion can leave you short of breath when you go to sleep. The lack of breathing will constrict the airways to the mouth and nose, thus resulting in snoring throughout the night.
Dairy products can cause more health problems than just lactose intolerance, including snoring. In all people, dairy products increase mucous production. This excess mucous can obstruct the nasal passages and the trachea. If you drink warm milk often, substitute warm tea and evaluate the effect on your snoring.
A change in your sleeping position could stop your snoring. A lot of snoring is caused by individuals sleeping on their backs. This position allows the muscles in the throat to relax and collapse somewhat. Sleep on your side to prevent your muscles from relaxing.
Many people have found good luck with using a tennis ball to help stop snoring. You can either sew a pocket on the back of your shirt and place the ball into that or put it into a sock and pin it to the back of your shirt. This serves as a reminder to stay on your side and off your back. As soon as your body learns to avoid sleeping on your back, you can omit the ball.
An adjustable bed may help to reduce your snoring. This kind of bed helps you keep the upper half of your body vertical. This, in turn, opens your airways, which will help reduce or eliminate snoring.
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Try some simple exercises to help control or get rid of snoring. If you exercise your throat for between 15 and 30 minutes a day you’ll build up your muscles and help them to stop collapsing overnight. Repeating vowel sounds like A, E, I, O and U and doing tongue curls are a great way to start.
Sleeping with your mouth open encourages snoring, since the sounds are made by breathing through the mouth and down the throat. If you breathe through your nose, you’ll be less likely to snore at all. You can prevent mouth breathing by using mouth sealants or chin straps that hold your mouth closed during sleep. Ask your doctor or pharmacist about these products.
Sleeping on your side can cut back on snoring. Snoring can make anyone sleeping next to you go insane. Sleeping on your left is not a medically proven solution to snoring. There is, however, anecdotal evidence that sleeping this way opens the airways and reduces snoring.
If you can’t get a good night’s sleep because of a partner who snores, adjust your bedtime so that you are asleep before they come to bed. This option may not work if you are an especially light sleeper, although it’s worth trying.
Consider using some of the medications or anti-snore devices that are available to help solve your problem. There are nasal strips, sprays and pills and many have used them with great results. Regardless of the method you choose, it’s important to consult with your doctor to ensure your chosen method is compatible with your individual problem.
After reading this, you should understand the causes of snoring better. The advice of this article should provide you with solutions to alleviate the problem of snoring in your life. In the event that snoring persists in being an issue for you, it may be in your best interest to seek the assistance of a qualified medical professional.