Don’t believe you are the only person in the world with a snoring problem. Snoring is a problem for approximately 40% of men in our population, as well as 25% of women. AS you age, your chances of suffering from snoring increase. 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 yourself from snoring, make sure your nasal passages are open. A nose that is clogged or constricted in another way can cause you to snore. There are many items you can use to keep your nasal passages clear if you get a cold, such as vapor rubs, humidifiers or steam showers. You might give nasal strips a try, as well; these lift your nasal passages open, allowing air to flow more freely.
Quit using drugs that are illegal. They are known to contribute to difficulties sleeping including snoring. For instance, marijuana has the relaxation effect as prescribed tranquilizers. Of course pain killers that you find on the street have these same relaxing effects as well. During your waking hours, this feeling of relaxation may be very desirable. However, you will ultimately pay for it by having snoring problems.
People who are constantly congested because of allergies are a lot more likely to experience snoring while they sleep. Air blockages from congestion can reduce your chances of breathing properly, which can yield discomfort and incessant snoring. One method for avoiding this is by taking a nasal decongestant prior to bedtime, so that a more restful sleep is possible.
Have a discussion with your doctor about any medications you are taking that could be causing your snoring. There are prescription medications that cause snoring. Medication like pain killers, sleeping pills, muscle relaxers, and antihistamines can relax muscles and restrict airflow. This will contribute to your snoring at night.
Exercise often to reduce the intensity of your snoring. Exercise regulates your breathing patterns, which may prevent snoring. Not only will exercise condition your respiratory system, but it will also reduce stress. Excess stress can wreak havoc with breathing patterns and make you more likely to snore.
Performing throat exercises can make you less likely to snore. Work your tongue by sliding it across the backside of your upper front teeth. Slide your tongue backwards, then slide it forward against your teeth. Do this repeatedly for three minutes. Believe it or not, this will actually strengthen your muscles and open the airways that are crucial for reducing snoring.
It may be hard to believe, but singing out loud may help decrease your snoring incidents. Studies show that your throat muscles become stronger as you sing. These stronger muscles will keep your airway open, stopping your snoring and allowing you a good night’s sleep.
An excellent method of reducing your snoring is to lose some weight. Excess neck fat puts pressure on the airways. This pressure will increase throughout the night causing your airways to constrict. Even if you only lose a few pounds, you will notice improvements.
Get a humidifier and have it on when you sleep every night. Humidifiers place a constant amount of moisture into the air. This will cause your nasal lining to moisten, reduce in size and allow your airway to reopen. The benefit of this is less snoring.
A simple item like a tennis ball can be used to minimize snoring. To use this method pin a tennis ball onto the back of the pajamas you will be wearing that night. When you sleep, you’ll naturally turn to your side whenever you feel the ball behind you. Snoring can be reduced significantly by sleeping only on your side.
An adjustable bed can help you to solve a snoring problem. These beds let you adjust the upper body to be more vertically-oriented. This prevents your airway from collapsing under your weight. The result can be a huge reduction in snoring.
Losing weight may help lessen or eliminate your snoring. When you are carrying excess weight, the extra fat cells all distributed all over your body, including around your throat. The pressure applied to your airway could cause an obstruction and make you snore.
One thing that might possibly treat your snoring issues is treatment with essential oils. Peppermint and eucalyptus are two essential oils that can help open up stuffy nasal passages. This can make it easy to breathe and you may not snore. Try them out when you get a little congested in the future.
An easy way to reduce snoring is to do snoring exercises. Performing exercises that work the throat muscles for 30 minutes or less on a daily basis can prevent them from collapsing as you sleep. These exercises have you say vowel sounds, along with curling your tongue. This helps strengthen the upper respiratory system, along with weakening those muscles that lead to snoring.
Sleeping pills or alcohol can actually help to reduce your snoring. These chemicals calm your body and relax your muscles, causing your throat to collapse. When these muscles are active, you can end up snoring. Use caution, as some of these chemicals can cause sleep apnea.
Snoring not only affects your sleep habits, but those of your partner as well. It is also, on some occasions, medically dangerous. If you or someone you know snores, it is important to become educated on the topic. If you apply the advice previously discussed in the article, you could find it much easier to get a more restful night of sleep.