Many people snore, and there are different degrees of snoring. If your snoring is making it difficult to get a full night of sleep, this article may be of interest to you. Keep reading for valuable advice and information about snoring.
Snoring can be minimized by maintaining your weight at a healthy level. While being overweight is not always the cause of snoring, it can contribute, as the fat in your neck can increase the pressure on your throat. If you notice that your snoring becomes worse when you gain a few pounds, shedding the extra weight will probably help you.
Avoid using illegal drugs. The use of illicit depressants can often lead to snoring problems. Drugs, such as marijuana, are similar to those drugs that relax you. Pain killers do this too. Even if these products relax you and help you go to sleep, they will not keep you from snoring.
Elevate your head while you sleep, to reduce snoring. Use a very thick pillow to support your head. Using multiple pillows may also work. This puts your head in a more upright position, and that increases airflow which may result in a reduced amount of snoring.
If allergies and congestion are a part of your life, this can impact the frequency of snoring during the night. When you are congested, your nasal passages will become constricted, blocking airflow and causing you to snore. If you’re congested, try taking medication before bed to help de-congest your airways and help you sleep better.
Talk to your doctor about prescription medicines that might cause you to snore. Some medications will cause snoring as a side effect. Muscle relaxers, sleeping pills, pain killers and antihistamines relax muscles and restrict the airway. Restricted airways contribute to snoring.
To help minimize your snoring, make sure you get good quality exercise. If you exercise, you’ll begin breathing more regularly. This can help prevent or reduce snoring. The exercise helps in two ways. Your stress is reduced, and your breathing system is kept in tip-top shape. Stress can change your breathing and cause you to snore.
You can diminish your snoring by quitting smoking. Even if you can’t give up the habit, you can reduce your smoking issues by avoiding tobacco during the hours leading up to bedtime. Smoking irritates the tissue in your throat, causing it to swell and restrict your airways. When you break the smoking habit, you may easily find that snoring is eased as inflammation in your throat is decreased.
Here is a throat exercise that may lessen your snoring. Place your tongue up against the inside of your upper front teeth and slide it back and forth. Slide your tongue toward the back of your mouth and bring it back to the front for about three minutes. Developing stronger muscles should help you keep your throat and nasal pathways open while you sleep.
If you snore often, watch what you eat prior to going to sleep. Anything from muscle relaxants to alcohol can relax the muscles of your throat. As these muscles become relaxed, they compromise your airway. As a result, you snore loudly. Drinking plenty of water is an excellent idea.
Sleeping face up will increase your likelihood of snoring. To avoid sleeping on your back, attach an uncomfortable object to the rear of your pajamas. Using this technique will cause you to experience mild discomfort if you rollover onto your back while sleeping.
Many people have found good luck with using a tennis ball to help stop snoring. This special technique requires you to put a tennis ball behind your back; you can sew a special pocket on the shirt that you are wearing, or you can put the ball in a sock, then affix it behind your back. The result is that it reminds you, even in your sleep, not to sleep on your back. Once you’ve become accustomed to sleeping all night on your side, you can get rid of the tennis ball.
The proper amount of sleep can help to reduce your snoring. However, it is not just about the amount of hours you sleep, but also maintaining a consistent and timely sleep schedule every day. You should go to bed the same time each night and wake up at the same time, too.
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You might want to consider using internal nasal dilators. Some people actually do snore through their nose! It fits into your nasal passage and keeps it open through the night. For people who have this specific condition, this can ease the snoring problem.
There is a common method used to treat snoring. Because sleeping on your back can cause snoring, you can try attaching a tennis ball to the rear of your pajama shirt, so that you’ll roll to one side or the other while sleeping.
Now you know that snoring is a condition that you can manage and possibly prevent, even though it occurs when you are asleep. Take what you’ve learned in the article above and apply it to your daily life to reduce the effects of snoring.