You are definitely not the only one who snores. Forty percent of men and twenty-five percent of women 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.
To keep snoring to a minimum, some people use two or more pillows to prop themselves up to a near-sitting position. This will stop your nose from congesting and instead allow drainage to flow down your throat. This will prevent you from snoring loudly.
Taking sleeping pills to get to sleep can actually increase the chance that you will snore, so refrain from taking them. Part of the therapeutic effect of sleeping pills involves muscle relaxation. The muscles in your nasal passages will also relax, which makes the passages smaller. This causes you to snore.
Elevating your head during sleep can help stop snoring. Lay your head on a fat pillow, which will provide your neck some support. Also, you can use two or three pillows. Snoring will be less likely when you keep your head elevated and thus increase the amount of air you take in.
Exercise is very important to implement during the day to reduce snoring. Workouts tend to regulate breathing rhythms, which can ameliorate snoring problems. Physical exercise is an important part of respiratory health and it’s a great stress reducer as well! When you are very stressed, your breathing patterns change, increasing your chances of snoring.
Stopping smoking can help you to stop snoring, as well. If it is very difficult for you to quit, then do not smoke for several hours before you sleep. Smoking causes the tissues in your throat and sinus cavity to swell, reducing your airway capacity significantly. This inflammation and narrowing leads to snoring; therefore, not smoking should relieve some of the swelling.
Consult your pharmacist to see if there are any recommended over-the-counter (OTC) snoring remedies you might try. There are of course remedies you can get via prescription, but if an over-the- counter medication works for you, it will usually be cheaper. The medications will help symptoms like swelling, inflammation and other things that cause your nasal passages to narrow.
Reduce or eliminate your alcohol consumption, if you are bothered by snoring. You should also stay away from tranquilizers, sleeping pills and antihistamines at night. Drugs and alcohol will cause your muscles to overly relax and this, in turn, will worsen snoring problems.
Before you go to bed, swallow one or two spoonfuls of honey. No one seems to know why honey is such an effective treatment, but many people swear by it. Honey has been known to cure people for various different reasons in different areas.
Simply changing your sleeping position could eliminate your snoring. When you lay on your back, you cause yourself to snore. That position causes the tissues and muscles in their throat to fall and relax. Sleeping on your side will prevent this from happening, and can bring a quieter and more restful night of sleep.
You could often lessen your snoring using a tennis ball. Pin the ball behind the clothes you wear at night before going to bed. During your sleeping time, you will go to your side naturally once the feeling of the tennis ball bugs you. Side sleepers tend not to snore as the airway is unobstructed in that position.
Consider buying an adjustable bed to help remedy your snoring. You can arrange this bed so you sleep in a slightly upright position. This will keep your airways unrestricted, and will drastically help reduce snoring.
While this is never easy to hear, dropping those extra pounds that you are carrying around can end your snoring. Extra weight gathers all over the body, which includes your neck. This will put pressure on the airways in your throat. It can also cause a partial obstruction, which leads to vibrations that are interpreted as snoring.
Ask your doctor about mandibular advancement appliances. This kind of device snugs up against your teeth and keeps your mouth closed. The appliance positions your jaw slightly forward, which can help you stop snoring.
To keep yourself from snoring while sleeping, refrain from eating dairy products immediately before retiring for the night. When you eat dairy products, you are going to produce more mucus, which will make you snore. Eliminating dairy from your regimen will help to create a smooth flow of air in and out of your body.
Snoring not only affects your sleep habits, but those of your partner as well. There is also a potential for the underlying cause to be dangerous to a person’s health. If you or your sleep partner is being affected by your snoring, it’s time to learn as much as possible about your affliction. Follow the advice here and become able to enjoy sleep in a peaceful manner.