It is recommended that people shoot for getting about 7 to 8 hours of sleep per night in order to stay healthy and alert. This sleep has to be restful, though, or it won’t do you any good. If you snore, the quality of your sleep is likely to suffer. Take a look at these tips to assist with your snoring.
To reduce snoring, stick to a good body weight. While snoring is not always related to weight, excess fat around the neck might put pressure on your airway, and that will encourage snoring. If you begin to snore more often or more severely after gaining some weight, you have one more reason to work off those excess pounds.
Using sleeping pills is a real catch-22 if you have trouble with snoring. The pills make it easier to get to sleep, but they also encouraging snoring, making your sleep less restful. Sleeping pills cause all your muscles to relax, including muscles in your nose and throat. This also includes, of course, the muscles in your nasal passages and this means a narrower path for the air. This often results in snoring.
When you are pregnant, you should talk to your doctor. immediately. if you snore constantly. Many women may experience snoring during some point in their pregnancy. Snoring does not necessarily constitute a problem, but it is better to to ensure that your snoring is not causing oxygen deprivation to your baby. See your doctor as soon as you can to rule out this life-threatening problem.
Keep your body hydrated to reduce the likelihood of snoring. If you are dehydrated, your nasal passages will secrete thick mucus and this causes snoring. Try to drink at least ten cups of juice, water or any other non caffeinated and non alcoholic drinks each day as this can reduce the effects of your snoring.
If you have allergies or another condition that causes congestion, the chances of you snoring are increased. When congested, your airways and nasal passages become congested, this may result in air being blocked and you end up snoring. Before you go to sleep, take a decongestant to sleep better.
One good way to prevent snoring is to talk to your pharmacist about any snoring remedies you can get over the counter. They know about all of them, from sprays to strips, and will be able to find you an affordable alternative to prescriptions. These medications reduce swelling in the nasal passages, and treat other factors that affect your breathing, as well.
Sleep on your side to prevent snoring. It has been shown that sleeping on your back increases the risk of snoring. However, stomach-sleeping causes stress to your neck. This consideration shows why side sleeping is the most beneficial choice.
Avoid strenuous exercise within the hour preceding your bedtime. Physical exertion causes shortness of breath, contributing to pesky and potentially dangerous snoring problems. The lack of breathing will constrict the airways to the mouth and nose, thus resulting in snoring throughout the night.
A tennis ball might be a simple solution to your snoring problems. Attach a tennis ball on the back of the top of your pajamas before bed. While sleeping, you’ll naturally be on your side so that you won’t feel this ball crushing your back. If you sleep on your side, it helps to greatly minimize snoring.
Avoid back sleeping, if you want to stop snoring. If you are finding avoiding sleeping on your back challenging, try strapping a large stuffed backpack onto yourself before you get into bed. Using this technique will cause you to experience mild discomfort if you rollover onto your back while sleeping.
Believe it or not, sleep itself can help to solve a snoring problem. Following a consistent sleeping schedule is also necessary. It’s important to go to sleep and wake up at the same time every day.
Talk to your physician about getting fitted for some kind of mandibular advancement appliance. This device fits in the mouth up against the upper and lower teeth. These appliances alter the position that your jaw rests in, bringing it forward and thereby lessening snoring.
If you have a snoring problem, one place to look for relief is your dentist’s office. He can cast your teeth and create a mouth-guard. This is a mouth-guard you wear at night. It is designed to pull the lower jaw forward, keeping your throat’s tissues from collapsing while you sleep, which is what makes you snore.
If you snore, never skip breakfast or lunch. Eating throughout the course of the day will allow you to feel fulfilled with a small, light dinner. Having less food in your stomach makes it easier to breath when you lay down and go to sleep.
Snoring may seem like it is an overwhelming and uncontrollable problem. This simply isn’t true. There are a number of techniques you can use to reduce your snoring, or get rid of it altogether. Start by following the guidelines discussed here, so you can see how it feels to get a good night’s sleep for a change.