Want to stop snoring? Although most people snore occasionally, if it interrupts your sleep it may also affect the rest of your life. Read the following guide and you’ll find methods on how to stop, reduce or prevent snoring.
Although it sounds strange, sleeping pills can increase your snoring; therefore, by staying away from them, you will snore less. Part of the therapeutic effect of sleeping pills involves muscle relaxation. The muscles that keep your nasal passage open will lose their ability to do that, leading to a narrower nasal passage. This causes you to snore.
Good hydration can diminish snoring. When dehydrated, your airways will become parched, making it more difficult for air to flow through. It is recommended that you get at least 64 ounces of water per day to reduce snoring.
Avoid the use of illegal drugs. These drugs are not only bad for you health-wise, but they can be a cause of a snoring problem. Marijuana can affect you the same way legal prescription medications do; it relaxes you. Pain killers bought on the street do the same thing. Although relaxation feels marvelous while you are awake, once you fall asleep, you’ll start snoring.
People who suffer from congestion because of allergies or other causes are likely to snore. Congestion constricts the airways, which in turn, causes snoring. Before you go to sleep, take a decongestant to sleep better.
Visit with your physician about prescription drugs that could lead to snoring. There are many prescription medications that can cause snoring. Pain killers, antihistamines, sleeping pills and muscle relaxers usually relax your muscles, causing a restricted airway. When your airways are restricted, snoring can occur.
People who carry excess weight, especially in their neck area, are more likely to snore. Overweight people also store fat in their throat, blocking their airway and making snoring worse. Lose weight and you’ll find it makes a huge difference. You will not only feel and look better, but you will sleep better too.
Minimize snoring by exercising regularly. This helps to form the proper breathing patterns, so that you can take long deep breaths at night. Exercise not only helps to keep your respiratory system in good working order, but also is a wonderful stress reducer. When you are very stressed, your breathing patterns change, increasing your chances of snoring.
You can cut back on the amount of snoring you do by giving up smoking. If you’re unable to quit successfully, try not to smoke for at least two or three hours prior to going to bed each night. Smoking increases throat swelling and your air passage is minimized. When your airways are restricted, you’re more likely to snore. Therefore, if you quit smoking, you reduce the risk of your throat becoming swollen and decrease your chances of snoring.
Exercise your throat to end snoring! For example, start by sliding your tongue from your teeth to your uvula. Move your tongue backwards, then bring it forward against your teeth. Repeat this exercise for about three minutes. This tongue exercise will help strengthen your muscles so that your tongue does not fall backward so easily, and may help reduce snoring.
If you sleep on your side, this will reduce your likelihood of snoring. If you lay on your back, you have a greater chance of snoring. If you sleep on your stomach, you may cause undue stress to your neck. This is the reason why the perfect position for you to sleep in is on your side.
Eating smaller portions in the evening before bed, may help relieve snoring. When you consume a big meal, your stomach gets filled up. This causes the diaphragm to push up towards your throat and the pressure can contribute to blocking or decreasing your throat passages. A narrowed throat and reduced airflow are one of the main causes of snoring.
Consider a change in your sleep position, if you are wanting to eliminate snoring. Snoring normally occurs when a person sleeps on their back. What happens is, your tissue and muscles in your throat fall because they’re relaxed. Positioning yourself to sleep on your side stops this from occurring, and allows you to get a peaceful night’s sleep.
One tennis ball could often help reduce your snoring. Pin the ball to the back of your night clothes before you go to bed. If you turn onto your back during the night, you will immediately adjust to your side when the ball presses on your back. Snoring can be reduced significantly by sleeping only on your side.
If you are a snorer, your allergies may be a main cause of your snoring; you should treat your allergies. If your allergies go untreated, it may cause your nasal passages to swell. When this happens, you must mouth-breathe. Snoring is almost certainly going to be the result. If your allergies aren’t that severe, use an OTC antihistamine. Otherwise, consult your doctor for further advice.
There are many things that can be done to reduce snoring. Utilize the tips provided here, and you could soon discover that you’re sleeping much better during the night, which causes the quality of your life to improve. Do not allow snoring to interrupt one more night of peaceful, restorative sleep.