Many people are content to accept snoring as something they have to deal with in life, being under the assumption that they can’t do anything about it. The article below discusses ways to reduce snoring and create a peaceful environment for all affected.
Drink lots of water in order to not snore. If you aren’t drinking enough water, your nasal passages will secrete thicker mucus, which stuffs you up and can cause you to snore. To cut back on snoring, you should drink as much water and caffeine-free drinks as possible every day–at least 10 full glasses.
You should try elevating your head when you sleep. Use a thick, supportive pillow. Also, try using several pillows to prop your head up. If your head is elevated, the airflow should be much better and you will not snore.
If you have allergies or another condition that causes congestion, the chances of you snoring are increased. When the nasal passages and other airways get constricted by congestion, airflow is reduced and snoring becomes more likely. One method to avoid the congestion is to take a decongestant before going to bed.
Snoring can be addressed effectively with nasal strips. The strips are reminiscent a Band-Aid. However, nasal strips and Band-Aids are quite different. They keep your nasal passages from becoming constricted. This can help to open the airways in your nose, reducing your snoring frequency.
If snoring is a problem for you, avoid alcoholic beverages. Avoid sleeping pills, antihistamines and tranquilizers before bed. With regular consumption, all of these products increase the likelihood of snoring, because the muscle relaxation they induce may narrow your air passages.
Losing weight often leads to a reduction in snoring. Extra body fat in the neck increases the pressure on your throat and windpipe. This can cause a slight collapse of your airways during the middle of your sleep. You can see decreased snoring by just losing a few pounds.
Perhaps medications you are taking are responsible for your snoring. Some medications dry nasal membranes which makes them swell and impede the flow of air. Other medicines can have a sedative effect, that makes your throat muscles relax so much that you cannot get enough air when you sleep.
Avoid strenuous physical activity immediately before bed. Physical exertion causes shortness of breath, contributing to pesky and potentially dangerous snoring problems. This will narrow your air passages, and you will snore during the night.
Before going to sleep, dine on a spoonful of honey. While there’s no hard and fast evidence of why it is successful, a lot of people are convinced that honey is really beneficial if you are trying to reduce snoring. Once you consider honey’s many other beneficial uses, however, the theory seems far more credible.
Sleeping enough can reduce snoring greatly. Following a consistent sleeping schedule is also necessary. A consistent schedule includes going to bed at the same time and waking up at the same time daily.
There are exercises that you can do to help eliminate snoring. Performing exercises that work the throat muscles for 30 minutes or less on a daily basis can prevent them from collapsing as you sleep. Exercises include vowel repetition and tongue curling. These can strengthen the throat muscles and upper respiratory system.
Ask your doctor about mandibular advancement appliances. These devices are positioned in your mouth snuggly against your upper teeth 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.
There may be an old wive’s tale that could help you deal with annoying snoring. People who sleep face-up snore more often due to airway constriction. One way to get around this is to sew small balls to your nightclothes. This makes you more likely to face sideways when sleeping.
If you haven’t been able to treat your snoring, try scheduling an appointment with your dentist. He can cast your teeth and create a mouth-guard. Put on the mouth guard before going to bed. It will pull your jaw slightly forward so that the tissues in your throat can’t collapse while you’re asleep. This will stop you from snoring.
Clear your nasal passages through blowing and saline spray before retiring to bed. You want to have clear airways that are hydrated, so you can breathe easier while sleeping. This will give you the ability to take in air through your nose, which can help your breathing patterns.
Sleeping on the left side of your body is an easy method to reduce snoring. If you partner has to listen to you snoring all of the time, it can start to get on their nerves. There is no proven explanation for this phenomenon. There is, though, anecdotal evidence that by sleeping on the left side does open the airways, which reduces snoring.
Do not eat much or drink alcohol in the three hours before bed if you want to stop snoring. Heavy meals and alcohol tend to cause the throat muscles to relax. Relaxed throat muscles can make you start snoring, even if you have never been a snorer before!
Now that you are aware of the many ways to alleviate a snoring problem, you should begin to feel like there is help and you can change your sleeping patterns. Feel free to try out this article’s suggestions, and see if they can make a difference in the quality of sleep you get.