You are definitely not the only one who snores. It is estimated that up to twenty five percent of women and forty percent of men suffer from snoring. As you age, snoring frequency will increase every year. If you want to figure out a way to reduce or stop your snoring, or you would like to help out a loved one who snores, read this article for some helpful suggestions.
In order to reduce snoring, try a change of sleeping position. Lying on the back causes most people to snore because the head is forced downwards by gravity, and the throat closes up slightly. Sleeping on your side reduces stress on your neck and decreases your likelihood of snoring.
If you smoke cigarettes, there is a good chance that you also snore. Quitting one can mean quitting the other. Smoking irritates the tissues of your throat, which leads to swelling. Throat inflammation leads to snoring, and snoring, in turn, leads to a sore throat.
Practicing your singing can prevent you from snoring. Singing is a great way to exercise and strengthen the throat muscles. The stronger your throat muscles are, the less likely you are to snore. Musical instruments, such as the saxophone or trumpet, may also strengthen throat muscles.
Keep your nasal passages open to prevent snoring. The cause of your snoring may be due to a stuffed up nasal passageway. When you catch a cold, clear your nose with a neti pot, humidifier, steamy showers or vapor rubs. You might also want to experiment with nasal strips; they allow air to pass clearly through your nose by lifting the nose and keeping it open.
If you snore while pregnant, talk to your doctor about it. It is common for pregnant women to snore due to the additional weight on the nasal passages, but it’s important to ensure that the baby is still getting enough oxygen. Therefore, it is important to visit your physician as soon as snoring occurs to rule out any issues that may harm your unborn child.
You should try elevating your head when you sleep. Use a thick, supportive pillow. You could also stack a couple of pillows together. This will keep your head more upright, which will increase your airflow, and can help reduce or prevent snoring.
If you are someone who suffers from congestion because of allergies or other types of issues, you are probably going to snore while you sleep. Congestion causes the nasal cavities to contract, which may block the air resulting in snoring. A solution is to take a decongestant before you go to bed in order to get some restful sleep at night.
Speak to the doctor about any prescription medications that may cause your snoring. There are prescription medicines that have snoring as a side effect. For instance, sleeping pills, muscle relaxers, pain killers or antihistamines are known to restrict airways. A restricted airway will also contribute to excess snoring.
If you want to stop snoring, you need to avoid drinking alcoholic beverages. Avoid sleeping pills, antihistamines and tranquilizers before bed. Because these substances relax the muscles and tissues of the air passages, your breathing can be impaired and you may begin to snore.
In order to snore less, sleep facing sideways. If you sleep on your back, it ups the chances of you snoring. But don’t sleep on your stomach, because this can cause neck stress. Sleeping only on your side will assist you in sleeping through the night.
Try to avoid exercise in the hour prior going to bed. Keep the body from becoming too physically exerted because this can leave you with a shortness of breath. Your airways may be constricted, leading to more snoring throughout the night.
Make sure that you are using a humidifier every night in the bedroom. Humidifiers produce a constant stream of warm, moisturizing vapor. Breathing the vapor into the nasal passages and throat can moisten your airways. One benefit this could bring is the reduction in your snoring.
Dairy products are commonly known to cause snoring, even if you are not lactose intolerant. Dairy products stimulate your body to produce more phlegm, which can then fill your nose and throat and make it difficult to breathe. Instead of drinking warm milk, try a glass of tea to lessen your snoring.
If you have allergies and snore, investigate your allergies as a source of the snoring. If allergies go untreated, it may cause the nasal passages to swell, compelling you to take breaths through your mouth. This is almost certain to lead to snoring. An over-the-counter antihistamine may help, or visit your doctor if your allergies are severe enough to warrant a prescription.
Snoring can be difficult to handle if you are being kept awake at night. It can also be dangerous medically, depending on the cause. If you or someone you know snores, it is important to become educated on the topic. By using the tips and advice provided in this article, you can both enjoy a quiet night’s sleep.