If you find that you snore really loud and feel embarrassed by it, try reading this article. You can learn a lot of information about what you can do to alleviate some of your snoring symptoms while you sleep and rest in peace.
Clearing or opening your nasal passages can keep you from snoring. A stuffed nose, due to a cold or allergies, or any other type of constriction, could be causing the snoring issue. Use steam showers, humidifiers, neti pots or vapor rub to clear your nose. Nasal strips are another good option. These lift your nose open and let more air in.
Maximize water intake to limit snoring during the course of the night. If you aren’t drinking enough water, your nasal passages will secrete thicker mucus, which stuffs you up and can cause you to snore. To cut back on snoring, you should drink as much water and caffeine-free drinks as possible every day–at least 10 full glasses.
Speak with your doctor to see if one of your medications is creating your snoring. If you notice snoring begins or increases after beginning prescription medications, talk with your doctor. Any medicines that relax muscles, or constrict the airways, can cause snoring. A snoring problem is often caused by airway restriction.
When trying to avoid snoring, try falling asleep on your side each night. Lying on your back allows your airway to collapse, causing snoring. Sleeping facing down isn’t a good idea, either, as this puts strain on your neck. Sleeping only on your side will assist you in sleeping through the night.
Surprisingly, one cure for snoring is to sing aloud. Singing helps you strengthen the muscles located in your throat and your palate. Increasing the muscle tone in these areas prevents your airways from narrowing as you sleep, making snoring less likely to rouse you from slumber.
Check out any medications you are on for potential causes of your snoring. Some medications dry out your nasal membranes, which can restrict airflow and cause snoring. A sedative effect can occur when other medications are taken, and the throat muscles may become so relaxed that you will not be able to draw in enough air while sleeping.
Look at the position you usually sleep in at night – is it causing your snoring? Sleeping on the back will often result in a person snoring. Your throat relaxes and your head falls backwards, stopping the air flow and causing your to snore. Side sleeping stops this from happening as it keeps your neck in a position which keeps your throat open.
If your partner informs you that you are a big snorer, you may be consuming too many dairy products right before bed. Avoid dairy before bedtime for a week to see if this affects your snoring. Many people experience increased mucus production after consuming dairy products. All too often, snoring can result. You don’t have to cut out dairy altogether; just don’t eat it at night.
Try some simple exercises to help control or get rid of snoring. These exercises work the muscles in your throat, which strengthens them and prevents them from collapsing as you sleep. Some examples of these exercises are tongue curling and making vowel sounds. This will strengthen the upper respiratory muscles to prevent snoring.
You may wish to consider if nasal dilators may help reduce your snoring. People who snore seldom do it through the nose, but some some people, this is a problem. These dilators are designed to be inserted into the passage and work to keep them open. This can help those who snore.
Ask your doctor about mandibular advancement appliances. Such appliances are custom-fitted for your mouth, fitting tightly with your upper and lower teeth. The appliance positions your jaw to help alleviate snoring.
You may want to see the dentist if you’re having snoring problems. He can create a mouth-guard using a mold of your mouth. This mouth guard will help push the lower jaw forward, which will keep the muscles from narrowing during sleep. This constriction of tissues will cause snoring.
Snoring is caused by the person breathing with their mouth and down their throat. Air never goes through the throat if you breathe through your nose. To help keep your mouth closed and prevent mouth breathing while sleeping, use either a chin strap or mouth sealant. Your local pharmacist should stock these kinds of assistive devices.
Avoid having dairy products before bed to reduce your snoring. Consuming dairy products can lead to the production of mucus, which can cause you to snore. Mucus will block your airways, and that can lead to a great deal of snoring.
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. All you need to do is continue to apply what you’ve learned from the last few paragraphs and your snoring will be much better than it used to be.