A lot of people are really self conscious when they snore in their sleep. People who are embarrassed by their snoring, often think that they will never cure the horrible noise they make every night. However, there are effective ways to treat your snoring, and this article will teach you some of them.
Try changing your sleep position, in order to reduce snoring. Most of the snoring occurs when people lay on their backs; your head is forced down due to gravity, and this may lead to your throat closing up a little. Sleep on your side, as a means of making sleep easier on your neck, and to help reduce your snoring.
TIP! Try to sleep in a different position. When sleeping on your back, your head is placed too low for your throat to stay open and allow you to breathe properly.
Another way to help stop yourself from snoring, is by using a couple pillows and propping yourself up into a sitting position while sleeping. This will stop your nose from congesting and instead allow drainage to flow down your throat. When this happens you’re less likely to snore.
You want to ensure that your nasal passages remain open if you want snoring to stop. A nose that is clogged or constricted may be one of the causes of snoring. Use steam showers, humidifiers, neti pots or vapor rub to clear your nose. You might give nasal strips a try, as well; these lift your nasal passages open, allowing air to flow more freely.
TIP! If you want to contain your snoring, you need to keep an eye on your body weight. Body weight doesn’t always affect snoring, but any excess fat around the neck can add pressure to airways and lead to snoring.
One way to prevent snoring is to ensure that your body is always hydrated. Dehydration causes your nasal secretions to become thicker and to clog your pathways which makes you 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.
You should try elevating your head when you sleep. A thicker pillow will provide more support for your head. You could even attempt to utilize multiple pillows. This puts your head in a more upright position, and that increases airflow which may result in a reduced amount of snoring.
If you are suffering from allergies, you may be congested, which can cause you to snore at night. When congested, your airways and nasal passages become congested, this may result in air being blocked and you end up snoring. In order to avoid snoring and sleep peacefully, try taking a mild decongestant before you go to bed.
TIP! Odd as it may sound, you may be able to treat your snoring problem by singing. When you sing you are exercising your throat muscles, giving them strength.
One good way to prevent snoring is to talk to your pharmacist about any snoring remedies you can get over the counter. Prescription medicines exist, but they are expensive, so you should go the OTC route first. The medicines counteract the swelling, and other factors that narrow your air passages.
You need to avoid drinking alcohol if you snore. Other medications such as sleep aids, sedatives or allergy medications should also not be taken before sleeping. These medications serve as muscle relaxants which can shrink your airway, and make you snore more.
In order to snore less, sleep facing sideways. Sleeping on your back makes it more likely that you will snore. But don’t sleep on your stomach, because this can cause neck stress. This explains why sleeping facing to the side is the optimal way to sleep.
TIP! It seems ironic, but taking sleeping pills can lead to snoring; if you avoid taking them, therefore, you can reduce the likelihood that you will snore. The way sleeping pills function is by relaxing your muscles.
Avoid sleeping on your back to reduce nightly snoring. If you are having a hard time staying off your back, tie or attach a tennis ball to the backside of your shirt. If you roll over on your back, you’ll be uncomfortable and won’t want to stay there.
Look into purchasing an adjustable bed as a means of reducing your snoring. This type of bed can be adjusted so that your upper body is in a more vertical position when sleeping. This position can keep your tongue and airways from collapsing in on themselves, and keeps your snoring to a minimum.
Allergies may very well be the cause of your snoring; if so, now is a good time to have them checked out. If allergies go untreated, they cause a swelling of your nasal passages and this keeps you from breathing through your nose. Snoring is a common result of this behavior. If your allergies aren’t that severe, use an OTC antihistamine. Otherwise, consult your doctor for further advice.
TIP! Elevating your head during sleep can help stop snoring. A thicker pillow will do a better job of supporting your head.
While this is never easy to hear, dropping those extra pounds that you are carrying around can end your snoring. When you are carrying excess weight, the extra fat cells all distributed all over your body, including around your throat. By putting pressure on the airway, it can lead to snoring.
If you have been told that you snore often, dairy products could be the culprit. If you eat dairy products before going to bed, discontinue doing so for seven days and observe the results. Dairy products are often responsible for excess mucus in the throat and nasal passages. When this occurs, you may end up snoring. You can still have dairy products, just eat them during breakfast or lunch instead.
TIP! If you are tired of snoring, try nasal strips. Nasal strips strongly resemble Band-Aids.
Just getting enough sleep every night can make you snore less. It’s not just the quantity of sleep you get, but also the consistency and quality of the sleep you get. Hit the sack at the same time every night and set your alarm for the same time every morning.
Hopefully, the advice you have gleaned from this article will help you make your snoring disappear so that it will not be annoying to you and your spouse. Heed the advice that you’ve learned here, and you should see some relief for your snoring soon.