Almost everyone snores, although some snore much more than average. However, if snoring has become an issue and you would like to minimize or get rid of it completely, then continue on to the article below for some helpful tips that will show you how to lessen this problem.
Although it sounds strange, sleeping pills can increase your snoring; therefore, by staying away from them, you will snore less. One major effect that sleeping pills have is to relax muscles throughout your body. The muscles in your nasal passages will also relax, which makes the passages smaller. This restricts your air flow and causes you to snore.
If you are suffering from allergies, you may be congested, which can cause you to snore at night. Your nasal passages and your airway will become congested if you have allergies. This congestion can easily lead to heavy snoring. One option is to take a decongestant before your bedtime; however, you should only use products that are formulated for nighttime use. Otherwise, it may be difficult to fall asleep.
Check with your pharmacist about anti-snoring medications that are available over-the-counter. They know about all of them, from sprays to strips, and will be able to find you an affordable alternative to prescriptions. The medicines counteract the swelling, and other factors that narrow your air passages.
Throat exercises can help reduce snoring. One exercise to help against snoring is to press your tongue against your front teeth. Move your tongue backwards, then bring it forward against your teeth. Repeat this exercise for about three minutes. Developing stronger muscles should help you keep your throat and nasal pathways open while you sleep.
Run a humidifier all night long in your bedroom. Humidifiers produce a constant stream of warm, moisturizing vapor. When that warm, moist air is breathed in, then the nasal passages, the throat and the remainder of the airway is moisturized, as well. This can help to reduce snoring.
Dairy products can cause snoring even if you are not lactose intolerant. This is because dairy products encourage phlegm production, which in turn, obstructs your airway both in your nose as well as in your throat. Instead of drinking warm milk at night, try warm tea and see whether that helps to reduce snoring.
One way to stop your snoring is to sleep in a different position than usual. A lot of snoring is caused by individuals sleeping on their backs. Relaxed throat muscles and an open mouth, create a higher likelihood that you will snore. Sleeping on your side will prevent this from happening, and can bring a quieter and more restful night of sleep.
A simple item like a tennis ball can be used to minimize snoring. Fasten the ball onto the back of clothing before you are about to go to sleep. While you are sleeping, you will naturally turn on your side when you feel the tennis ball on your back. Sleeping facing sideways is a useful technique for reducing snoring.
If nothing seems to help with your snoring, it may be time to purchase an adjustable bed. This kind of bed helps you keep the upper half of your body vertical. This has the effect of keeping your airways fully open, which then eliminates, or lessens, your snoring.
If your spouse is complaining about your snoring, you should consider eliminating dairy products from your evening meal. If you are consuming them close to bedtime, try stopping for a week and see if your condition improves. Consuming dairy before bed causes mucous to accrue in the throat for some people. This buildup can cause snoring. You can still have dairy products, just eat them during breakfast or lunch instead.
Just getting enough sleep every night can make you snore less. It’s not just the quantity of sleep you get, but also the consistency and quality of the sleep you get. You should consistently go to sleep at a certain time and rise at the same time if you want to stop snoring.
If you suffer from snoring, try using essential oils. Certain essential oils such as eucalyptus, marjoram and peppermint help relieve nasal swelling and congestion. They help you breathe easier so you can have a restful night’s sleep without snoring. The next time you’re stopped up, try them out.
There are exercises that you can do to help eliminate snoring. Daily throat exercises can keep throat muscles from collapsing by strengthening them. Weak muscles can be strengthened by vocal and tongue exercises, thereby improving the capacity of upper portions of your respiratory system to develop.
If you are a victim of snoring, a simple trip to the dentist may be the solution you are looking for. A dentist can take a mold of your teeth and make a mouth-guard for you. The mouth-guard is then worn at night and it moves the lower jaw forward to a point that the throat tissues no longer close while you are sleeping, thus reducing your snoring.
Keeping your mouth open promotes snoring, and the sound of snoring is the result of breathing through your mouth and throat. If you breathe through your nose, the air you take in will not enter your throat. Mouth breathing can be prevented through the use of chin straps or mouth sealants that work by keeping your mouth closed while you sleep. Your pharmacist should be able to assist you in finding the right tools to use.
If you snore, consume an adequate breakfast and lunch. You’ll be able to eat a light dinner this way. Breathing is easier when you don’t have as much food in your stomach while you are asleep.
Even though snoring occurs during your sleep, now you know some ways to control it. Take what you’ve learned in the article above and apply it to your daily life to reduce the effects of snoring.