Many snorers don’t even know they are making a sound. Most people who snore don’t even know about their problem, until a friend or sleeping partner informs them. It can be an embarrassing problem, and it might be an indication of health issues. Keep reading to get some good advice about reducing snoring.
Make sure you are hydrated well to help prevent snoring also. When dehydrated, your airways will become parched, making it more difficult for air to flow through. Try to drink at least ten cups of water every day, to reduce your chances of snoring at night.
Consult your doctor in order to determine if your snoring may be caused by medications you are currently taking. Some of these medications can make you snore. Medicines like pain killers, antihistamines, sleeping pills and muscle relaxers all can restrict the airway. When the muscles in your airways become constricted, you snore.
Those that are overweight or carry extra weight in their neck are more prone to snore. The excess fatty tissue surrounding the windpipes of overweight people doesn’t help the situation. If you need to drop a little weight, make that a priority. This will help you sleep much better as well as making you feel and look better too.
Minimize snoring by exercising regularly. Physical activity keeps your breathing patterns regulated, which can help to reduce snoring. Exercise can be great for keeping your respiratory track functioning well and it also keeps stress under control. It has been shown that high stress levels can alter breathing patterns, which in turn can make you snore.
Does it seem strange to you that singing might help with your snoring? One doctor supports singing as a remedy for snoring, as singing builds up muscle in the soft palate, as well as the throat. By increasing your muscle tone in your throat and soft palate, your airways will not narrow during sleep.
The ingestion of dairy products have been shown to cause snoring. Dairy products stimulate your body to produce more phlegm, which can then fill your nose and throat and make it difficult to breathe. Replace milk with other beverages and stay away from cheese and yogurts to see if it makes a difference.
Although you might not like hearing this, shedding weight can eliminate your snoring. When you gain weight, it accumulates all over your body – including your neck. This blocks your airway or allows it to collapse as you sleep, causing snoring.
Believe it or not, sleep itself can help to solve a snoring problem. In addition to sleeping for a sufficient number of hours, however, you also need to sleep on a regular schedule. Your bedtime and waking time should not differ greatly from one day to the next.
Using essential oils can help your snoring. Essential oils, like eucalyptus and peppermint can open stuffy nasal passages. By opening up nasal passages, you can breath easier, which will result in less snoring. Try them out when your nasal passages feel congested.
If you or someone you know has a snoring problem, there is a nifty trick that prevents snorers from rolling onto their backs. Those who sleep positioned on their back will suffer from snoring, because their airways are restricted at night. To remedy this, place tennis balls on your back at night to help you stay sleeping on your side.
Snoring is caused by the person breathing with their mouth and down their throat. Breathing via the nose will cause air to avoid traveling through the throat. You can avoid breathing by mouth when you use a chin strap or mouth sealant that keeps your mouth shut during sleep. Talk to your pharmacist about these types of treatment aids.
Steer clear of sleeping pills or alcohol for eliminating snoring. These are central nervous system depressants, so they may help to relax your jaw and throat muscles. Tension in these muscle groups contributes to snoring. Watch out because the active ingredients can cause sleep apnea.
If you sleep with someone who tends to have a snoring problem, one way to ensure that you get a good night sleep is to go to bed before they do. This way, you will have a better chance of not hearing all of the noise. If you are someone who is a light sleeper, then this may not work very well, but it’s always worth it to try!
One problem that common snorers ignore is the effects it has on one’s relationship with a spouse or partner. Snoring can stir up feelings of frustration or anger and possibly even result in separate sleeping arrangements. This sort of stress on a relationship is unhealthy; consider your significant other’s feelings as well as your own health and consult a physician about getting your snoring under control.
Most people who snore are unaware that they do, until someone tells them. Finding out that you snore can be embarrassing, and it could mean problems down the road if the cause is internal. Follow the tips outlined in this article to take care of the problem as quickly as you can and avoid effects that are worse.