Most people snore, the statistics bear that truth out. However, if snoring has become an issue and you would like to minimize or get rid of it completely, then continue on to the article below for some helpful tips that will show you how to lessen this problem.
You cannot reduce snoring without knowing its origins first. Medical conditions can contribute to the development and progression of snoring, and will not improve untreated. It could actually become worse.
Clearing or opening your nasal passages can keep you from snoring. A nose that is clogged or constricted may be one of the causes of snoring. Use neti pots, steam showers, eucalyptus rubs and humidifiers to keep your nose clear when you are ill. Nasal strips are another good option. These lift your nose open and let more air in.
If you begin snoring while you are pregnant, consult a doctor right away. Although many expectant mothers do snore during pregnancy because of the extra pressure on their bodies, it is important to make sure that your baby still has enough oxygen while you are snoring. So, ensure you discuss this with your doctor at your earliest convenience so that you can put your mind at ease.
Good hydration can diminish snoring. Dehydration causes your nasal secretions to become thicker and to clog your pathways which makes you snore. If you drink at least ten glasses of water — any beverage without caffeine will work — you will be less likely to snore.
Ask your doctor if the medications you are taking can cause snoring. Some medications that you obtain by prescription can have a tendency to make you snore. Medicines like antihistamines, pain killers, muscle relaxers, and sleeping pills tend to relax your muscles, and one consequence can be a restricted airway. Snoring is often caused by restricted air passages.
If you are one of the many people who snore, aim to avoid drinking alcohol. In addition to refraining from alcohol use, sleeping pills, tranquilizers, and antihistamines should also be avoided before bedtime. These substances all work by relaxing your muscles, and in your throat this can lead to restricted air passageways and increased snoring.
People who tend to snore, should pay close attention to what they put into their body before bedtime. Your throat muscles can be loosened by alcohol, muscle relaxants and other things. As these muscles become relaxed, they compromise your airway. As a result, you snore loudly. In order to stay hydrated, drink water before you go to sleep.
See if an adjustable bed will decrease your snoring. This kind of bed helps you keep the upper half of your body vertical. This makes your body weight less likely to constrict your airways, which can prevent or mitigate snoring.
You allergies may be to blame if you suffer from snoring. Allergies cause nasal swelling, preventing sufferers from breathing through their nose. This will almost always cause you to snore. Many over-the-counter allergy medications may help relieve snoring.
If your sleeping partner lectures you about your horrible snoring, the cause could be overconsumption of dairy products. If this is something you usually consume right before going to bed, you may want to consider stopping for a while just to see if your situation gets better. For many people, dairy causes mucus to pile up in their throat. When this mucous builds up, snoring will often take place. You can still eat dairy, just not around bedtime.
Certain exercises may help eliminate snoring. If you exercise your throat for between 15 and 30 minutes a day you’ll build up your muscles and help them to stop collapsing overnight. Such movements include pronouncing vowels and allowing the tongue to curl, thus adding strength within the upper respiratory system, which can lead to reduced snoring.
Ask your doctor about mandibular advancement appliances. Such appliances are custom-fitted for your mouth, fitting tightly with your upper and lower teeth. As the name indicates, a mandibular advancement appliance sets your jaw a little forward from it’s regular position, which can help ease the snoring.
If you have a loved one that is a snorer, this old wives tale may offer some relief. Since people who sleep on their backs suffer more from snoring due to the tissues of the airway closing in, try sewing or taping small balls or tennis balls to the back of your pajamas to encourage you to roll over to your side during sleep!
If you have a problem with snoring, use a saline nasal spray then blow your nose before going to bed. Clear, moist airways will allow your breathing to become easier as you sleep. If you keep your nose without congestion, you will be more likely to breath through it when you sleep.
Should you be affected by a partner that snores, make it a point to get to sleep earlier than them, to be deeper asleep when the snoring starts. This may not work if you sleep lightly, but you can try!
If your bedroom is dry, hot, or both, you could raise your chance of snoring. Nasal passages that become dry will clog and increase snoring. Try using a humidifier or leaving a window open to have moist air that can moisten the nasal passages.
Take heart in knowing that snoring can be controlled–regardless of whether you are awake or not! Just apply the tips that you have learned here and commit to using the suggestions regularly so you can reduce your bedtime snoring.