Every single person needs at least 7 to 8 hours of sleep a night so they are alert the day after and are maintaining good health. Not just any sleep will do though, it’s important to have restful sleep. This can be difficult to get if you or someone you sleep with snores. This article contains lots of useful information to help you stop snoring.
You might try changing your sleeping position in order to decrease the possibility of snoring. When sleeping on your back, your head is placed too low for your throat to stay open and allow you to breathe properly. Make sleep easier by rolling over to your side. This will also reduce the stress in the neck, and snoring won’t be as likely to occur.
Maximize water intake to limit snoring during the course of the night. When there is a lack of water, your nasal secretions become denser and are more likely to increase clogging of your air passages. Aim for 10 or more cups of water or other caffeine-free beverages each day, to reduce the likelihood that you will snore.
Prop your head up so you can sleep easily instead of snoring. Use a thick pillow to support your head and your neck. You could even attempt to utilize multiple pillows. Doing this will keep the head upright. As a result, your airflow will be increased, and your snoring can be prevented or reduced.
If you are dealing with allergies, you are probably going to be suffering from congestion, making it more likely you will snore as you sleep. Congestion in your airways and nasal passages inhibits airflow and makes it difficult to breathe while sleeping. If you’re congested, try taking medication before bed to help de-congest your airways and help you sleep better.
Getting an adequate amount of exercise can help to reduce snoring. Exercising helps you breathe more evenly, which can reduce snoring in some people. Not only will exercise condition your respiratory system, but it will also reduce stress. Breathing patterns can be affected when you are under high amounts of stress, and this could increase the possibility of snoring.
If you want your snoring to stop, use a firmer pillow. Pillows that don’t effectively support your head can cause a position that causes the throat to relax and the air passages to become narrower. Snoring will be caused by the difficulty of air passage. Switch to a firm pillow, and your passageways will stay open.
If you snore often, drinking alcohol may make it worse. Furthermore, it is a bad idea to use muscle relaxers, antihistamines and pain medications immediately before your bedtime. These things cause your muscles to relax, and will limit your ability to take in air, which causes snoring.
You can do some exercises to reduce your snoring by placing your tongue behind your front teeth. Try sliding your tongue back and bringing it up against the front teeth for a duration of three minutes. Building muscle this way will strengthen your airways, keeping them open and cutting down on snoring.
A good tip for minimizing your snoring habit is to shed some weight. Too much fat, especially around your neck, can heighten the pressure on your passageways. The narrowing of your airways can cause snoring. Even losing just a few pounds can have a significant impact on your snoring.
Set up a humidifier in your bedroom and keep it going each night while you sleep. Humidifiers add moisture to the air in your bedroom. Breathing in such air keep your throat, airway, and nasal passages moisturized. This will help to reduce your snoring.
Dairy foods may be causing your snoring, whether or not you have lactose intolerance. Dairy products lead to an increased production of phlegm, which will obstruct your airways in your nose and throat. Replace milk with other beverages and stay away from cheese and yogurts to see if it makes a difference.
Another option for snorers with a sweet tooth, is to take a spoonful of honey before bedtime. Many people swear by honey as a cure for snoring, although there’s no clear reason why this remedy works. Honey has a variety of uses in folk medicine, so it’s not surprising to hear of one more.
The effectiveness of the simple “tennis ball cure” is substantiated by many people. By placing a tennis ball under your shirt on your back, you can implement this method to reduce snoring. Having a tennis ball affixed to your back is a sure-fire way to avoid sleeping on your back! When you start side sleeping, then you may remove the ball.
If your partner informs you that you frequently snore, dairy products could be the culprits. Staying away from dairy close to bedtime for a week or so, will give you a chance to see if the snoring stops. Dairy often produces mucus build up around the throat of many people. The increased phlegm may cause snoring. You need not avoid dairy products entirely; simply avoid indulging in them within a few hours of going to bed.
You may see snoring as a problem that is hard to overcome or control. But, that is simply false. You’ll find there are many techniques to try which can help to relieve you from snoring. If you need help kicking this problem so as to get a full night of restorative sleep, keep reading.