Almost everyone snores, but some do so more than others. But if your snoring is becoming a problem for you, your spouse or partner, you need to find some help to stop the nighttime noises. Read this article for some helpful tips to end snoring.
Taking sleeping pills to get to sleep can actually increase the chance that you will snore, so refrain from taking them. The way sleeping pills function is by relaxing your muscles. Even the muscles keeping your air passages open will relax and sag, causing the airway to narrow. As a result, you’ll end up snoring.
Many people report reduced snoring when they sleep with more than one pillow. This props them up so that they are sitting up more than lying down. The pillows will help prevent nasal discharge from accruing in the nasal passages and will instead force the discharge into the lungs. You may find that it helps alleviate or reduce your snoring.
In order to cut down on snoring, keep your head up while sleeping. You can get more support and a higher head position by using an extra-thick pillow. Another option is to sleep on two pillows instead of one. This puts your head at a more natural angle, which keeps air flowing through your nasal passages and reduces snoring.
One way to keep yourself from snoring is by making “fish faces”. That might sound odd, but making those kind of faces can make your throat and facial muscles stronger. To do so, merely suck your cheeks in when your mouth is closed. Move the lips like a fish. You should practice this fish-mouth exercise off and on throughout the day.
Congestion from allergies or other conditions which plug up your nose will cause snoring. When you are congested, your nasal passages will become constricted, blocking airflow and causing you to snore. One way to combat this is take decongestant medication before bedtime, so that you can get a more peaceful night of sleep.
Nasal Passages
Ask your pharmacist to recommend a remedy to stop your snoring. OTC snoring remedies are generally quite inexpensive, and you may just hit upon one that works for you. If not, you can consult your doctor for a prescription remedy; however, that may be more expensive. The medicines counteract the swelling, and other factors that narrow your air passages.
If your nasal passages remain open, you can prevent yourself from snoring. A nose that is clogged or constricted can be a cause of snoring. Placing a humidifier in your room, using a vapor rub or a neti pot can all help you to clear out your nose when you have a cold, and stop your snoring. You might give nasal strips a try, as well; these lift your nasal passages open, allowing air to flow more freely.
It may be hard to believe, but singing out loud may help decrease your snoring incidents. A great way to improve the muscle strength in your throat is by singing. A good muscle tone means your nasal pathways will not get narrower when you sleep and cause you to snore.
Make sure to keep well-hydrated in order to prevent snoring. If you get dehydrated, the secretions that are in your nasal pathways will get sticky and thick, and that will cause them to clog up your airways easily, which leads to snoring. Try to drink at least ten glasses of water a day to stay well hydrated, and keep snoring at bay.
If you snore, check to see if any of your medications could be causing it. It is common for various drugs to dry out the membranes in nasal passages, which can in turn restrict the flow of air. A sedative effect can occur when other medications are taken, and the throat muscles may become so relaxed that you will not be able to draw in enough air while sleeping.
Those people who are carrying excess weight, particularly around the neck, snore more than those who don’t. With excess weight, there is an increase of fatty tissue in the windpipe area which can restrict breathing. If you are a little heavier than you should be, endeavor to become thinner immediately. You will sleep well and feel better from the loss.
By reducing the size of your meal portions at night, snoring could be reduced. Large meals close to bedtime will fill up your stomach. This will apply pressure to your diaphragm and pushing it up, causing it to reduce the capacity of your throat to pass air. Snoring is commonly caused by a narrowed throat and airflow that has reduced.
If you snore often, drinking alcohol may make it worse. Other medications such as sleep aids, sedatives or allergy medications should also not be taken before sleeping. These types of items work to relax your muscles, and this will limit your air passages, causing you to snore more.
If you have trouble with snoring, essential oils may offer some relief. Oils like eucalyptus and peppermint can help open up clogged nasal passages. Simply sniff the aroma of the oils, or place a drop under your nose so that they can work to help alleviate snoring. Try this easy solution next time you feel stuffed up.
A good tip for minimizing your snoring habit is to shed some weight. Extra body fat in the neck increases the pressure on your throat and windpipe. This can even cause your airways to partially collapse during the night. Even just losing a little weight can reduce your snoring greatly.
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Determine whether or not medications that you take could be causing your snoring. There are some medications that are drying to the nasal membranes, causing them to swell and restricting airflow. 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.
Internal nasal dilators may help you to stop snoring. Some people snore through the noses, and nasal dilators can help in this case. These dilators fit inside the nose and prevent them from constricting. This often helps to lessen snoring.
As you can see, there are many things you can do to help control your snoring, even if you are asleep. Just apply what you learned here, and stay dedicated to using the information so you can cut down on your snoring while you sleep.
Breathing through your mouth as you sleep makes you much more likely to snore, since snoring sounds occur when air enters and exits the throat through the mouth. If you breathe through your nose, the air bypasses your throat altogether. You may be able to prevent breathing through your mouth by using devices, such as mouth sealants or straps that gently hold the mouth closed while you sleep. Your local pharmacist may be able to recommend one of these implements.
