A lot of people are very sensitive when they think about snoring and how much they really do it while they're catching up on some rest. If you are embarrassed by your own snoring problem, then read on to find out how you can solve it safely and for good.
You are more likely to snore if you are overweight. Excessive body fat, especially in the neck area, places stress on the airways that can cause them to narrow, which commonly causes snoring. If you have recently gained a few pounds and your snoring has worsened, lose the weight and you may reduce your snoring.
You are more prone to snoring in your sleep if you are congested because of allergies and other things. Congestion in your airways and nasal passages inhibits airflow and makes it difficult to breathe while sleeping. One way to fight this is, to take decongestant medicine before going to bed so you can get more of a relaxing night of sleep.
You need to exercise if you want to reduce the amount of snoring that takes place throughout the night. You may reduce your risk of snoring by regulating your breathing patterns with exercise. The exercise helps in two ways. Your stress is reduced, and your breathing system is kept in tip-top shape. When you are very stressed, your breathing patterns change, increasing your chances of snoring.
Resting your head on a firmer pillow can help to cut down on snoring. Pillows that don't effectively support your head can cause a position that causes the throat to relax and the air passages to become narrower. Because the airflow is restricted, you start to snore. A firmer pillow can keep your passageways open.
Exercise your throat to end snoring! For example, start by sliding your tongue from your teeth to your uvula. Slide your tongue back and forth between your teeth and your throat, repeating the exercise until 3 minutes have elapsed. Believe it or not, this will actually strengthen your muscles and open the airways that are crucial for reducing snoring.
Find out if prescription medication you take might be causing your snoring. There are various medications that can dry nasal passages, which can cause them to restrict airflow and swell. Medications that contain sedatives can have the unfortunate side effect of relaxing the muscles in your throat, which makes it difficult to breathe freely during sleep.
People who tend to snore, should pay close attention to what they put into their body before bedtime. Things such as muscle relaxants and alcohol can cause the throat muscles to relax. As a result, your air passageway narrows, causing you to snore. If you want to stay hydrated before bed, then water is always your safest choice.
Before you head to bed, have some spoonfuls of honey. It is not known why honey seems to work, but many people can testify about the ability of honey to reduce snoring. Honey is used in folk remedies to soothe many health conditions, so it is not surprising that it may help snoring as well.
To reduce the risk of snoring, don't sleep on your back. Attach a large pillow or other object to your back after you get ready for bed. This will help you avoid lying on your back while asleep. The object will be impossible to sleep on, and you will stay off your back.
Some people find that an adjustable bed is helpful in reducing their snoring. Adjustable beds help position your upper body in a more vertical manner. This helps your airways from being crunched under your body's weight, and can greatly help your snoring.
You can reduce your snoring a lot if you get adequate sleep everyday. However, it's more than how long you sleep, it's also being on a good sleep schedule. Go to bed and wake up at the same time every day, including weekends.
Snoring is exacerbated if you sleep open-mouthed, as the noise is caused by air entering your mouth and going into your throat. Breathing through your nose makes it so that the air never passes through your throat. There are several devices that can be used to keep the mouth shut while sleeping; they include chin straps and mouth sealants. Talk to a pharmacist about acquiring such a device.
You should avoid mixing certain things, like alcohol or sleeping medications, because they directly suppress the nervous system. When this system is depressed during sleep, the muscles in your throat will relax and the snoring will begin. These can also cause sleep apnea, which can lead to cardiovascular disease. You should avoid these things if you are a snorer.
Don't use alcohol, or sleeping aids, in an attempt to stop snoring. Chemicals in these substances will cause your jaw and throat muscles to relax. As these muscles become relaxed, you are more prone to snoring. Use these products with caution, as they can cause sleep apnea.
Nasal strips can help you gain snoring relief. They stick to your nose and pull up your nostrils, opening them and permitting more air to travel through. A wider nostril can significantly reduce nasal snoring. If you suffer from sleep apnea, however, do not use nasal strips.
Something as simple as snoring could cause a chain-reaction of health problems. Snoring reduces the flow of oxygen to the brain and may increase your risk of high blood pressure. This damages your carotid arteries and adds to plaque formation in these important arteries which supply blood to the brain. This can sometimes lead to a stroke. Though this is not highly common, it should be a reason to check your situation.
If your bathroom is constantly hot and dry, you could be increasing your risks of contracting a snoring problem. If your nasal passages become excessively dried-out, they can become clogged. As a result, snoring problems become even more pronounced. Use a humidifier or keep a window open to moisten the air and your nasal passages.
Now, you should have an understanding of what you need to do to eliminate snoring from your nightly sleep. Implement these tips into your nightly routine, and soon you'll be sleeping noise free.