It is recommended that people shoot for getting about 7 to 8 hours of sleep per night in order to stay healthy and alert. However, that sleep needs to be restful. Snoring can be a problem that awakens the snorer and keeps others from falling asleep. Read on to find solutions for your snoring dilemma.
Try sleeping in different positions. Lying on your back could cause your head to tilt too far back or forward, resulting in an obstruction of your airway. Sleep on your side to take some pressure off your neck and avoid snoring.
Smokers who also snore really need to think about quitting. When smoking, the throat tissues towards the back can get irritated. When this occurs, it can cause swelling in your throat. Swelling in the throat is one of the major causes of snoring.
In order to minimize snoring, keep a normal, healthy body weight. In some cases, the presence of excess fat around your neck can cause your throat to partly obstruct while you sleep and make you snore. If you have gained weight and noticed that you are snoring a lot more, losing those extra pounds may help you.
Singing can actually help you to overcome a snoring issue. Singing relies on your throat muscles and makes them stronger. Weakness in these same muscles causes snoring problems. Toned muscles will help you breathe better and reduce your snoring. There are also some musical instruments that you can play, such as a saxophone or trumpet, that will work to strengthen the throat muscles.
Keep your nasal passages open to prevent snoring. A stuffed nose, due to a cold or allergies, or any other type of constriction, could be causing the snoring issue. Use humidifiers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. You can also try nasal strips, which lift the nose open and allow more air to pass through.
Make sure to keep well-hydrated in order to prevent snoring. If you’re dehydrated, your nasal passage secretions are thicker and stickier, which can clog the airways and cause snoring. Aim for 10 or more cups of water or other caffeine-free beverages each day, to reduce the likelihood that you will snore.
If you have a snoring problem, check with your doctor to see if any of your prescription medications might be exacerbating your condition. Certain prescription medications can cause snoring. There are several types which can relax your muscles. This just might result in a restricted airway. This will lead to snoring.
Sleep on your side to reduce the chances of snoring. Sleeping on your back makes it much more likely that you’ll snore. But, remember that sleeping on the stomach can lead to neck strain. Studies have shown that side-sleeping will help eliminate snoring.
One interesting way to help relieve snoring is by singing loudly. One physician suggests that because singing builds muscles implicated in snoring, the act of singing will reduce snoring over time. By toning these muscles, you can prevent some of the narrowing of the muscles, and stop snoring from disturbing your sleep.
Ask your doctor to investigate your medications, if you suddenly start to snore. There are some medications that are drying to the nasal membranes, causing them to swell and restricting airflow. On the other hand, some medications are sedating, which can cause too much relaxation of the muscles of the throat that you can’t get enough air during sleep.
It’s a great old home remedy that has come in many forms over the centuries, but give the old tennis ball treatment a try. This is when you place a tennis ball in a pocket that you have sewn on the back of your shirt or when you place one inside a sock and pin in on your back. This provides a physical reminder that you should only sleep on your stomach or side. You can take the tennis ball away once you find that you sleep on your side as a matter of habit.
Determine if internal nasal dilators will help reduce your snoring. While few people snore through their noses, it is a problem for some individuals. These dilators are custom-fit to your nasal passages; after insertion, they keep your airways open. When the nasal passages are open, breathing is normal and the snoring is eliminated.
Try the following homeopathic solution if you or your partner are snoring and keeping each other awake. Sleeping on your back makes you more likely to snore, because this position pinches your airways; taping or sewing a tennis ball to the back side of your night clothes will cause you to roll onto your side automatically, preventing snoring.
If you snore, always make sure to eat a hearty breakfast and lunch. A lighter dinner will satiate you if you’ve had two full meals previously. By eating smaller portions at dinner you will be able to breath easier while sleeping.
Relaxing before going to bed can help reduce your snoring: try drinking a glass of wine or taking sleeping pills. These chemicals can relax your muscles, which increases chances of snoring. These muscles are involved in snoring. Use caution, as some of these chemicals can cause sleep apnea.
Snoring may seem like it is an overwhelming and uncontrollable problem. This isn’t the case. By using one of many existing techniques, you can reduce your snoring habits. Try following this advice to get a good night’s sleep again.