Everyone needs to sleep around 7 or eight hours a night to be alert the next day and to maintain good health. That can be a challenge when you or your partner snores. Read on to find solutions for some suggested activities to help you stop snoring.
Snoring can be minimized by maintaining your weight at a healthy level. While being overweight doesn’t necessarily cause snoring, extra fat in the neck region can place additional pressure on the airways, which can cause snoring. If the severity of your snoring increases whenever you gain weight, losing the extra pounds and maintaining your weight should help to eliminate your snoring.
You can diminish your snoring significantly by quitting smoking. If you absolutely can’t quit, then at least cut it off in the hours that precede sleep. Smoking causes the throat swelling and your air passage is minimized. Narrow airways encourage snoring; if you can quit smoking, by eliminating smoking you will not snore.
A great way to limit snoring is to go to a pharmacy and have the pharmacist recommend an OTC remedy designed to address snoring. Prescription remedies are also available, but if over-the-counter versions work, so you should go the OTC route first. These medicines reduce swelling in the throat so more air flow through your nasal passages.
One easy way to help reduce snoring, is to elevate your head using pillows. You can get more support and a higher head position by using an extra-thick pillow. You could even attempt to utilize multiple pillows. The more upright your head lies, the more open your airways will remain.
Sleeping Pills
Don’t drink alcohol right before bed if you have problems with snoring.Avoid sleeping pills, tranquilizers and other sleeping pills at bedtime. These products work to relax your muscles, so this constricts your airway and can cause you to snore more.
Ask your doctor if any of the prescription, or over-the-counter medications, you’re taking could be causing or worsening your snoring. There are many prescription medications that can cause snoring. Sleeping pills, muscle relaxers, pain killers, and antihistamines can all make the muscles in your neck too relaxed, leading to airway restriction. This will lead to snoring.
Slide your tongue back and forth between your teeth and your throat, then bring your tongue against your top teeth; repeat these motions for 3 minutes.
Some medications dry out your nasal membranes which can cause swelling and impede the flow of air.
Exercise is very important to implement during the day to reduce snoring. You may reduce your risk of snoring by regulating your breathing patterns with exercise. Exercise will maintain your respiratory fitness and cut down on your stress. Excessive stress can increase the risk of snoring because it interferes with normal breathing.
Eating a smaller evening meals can reduce snoring. Large meals eaten near bedtime will fill the stomach up.
Allergies cause nasal swelling, which necessitates breathing through the mouth. This will almost always leads to snoring.
A firm pillow can help to reduce snoring. Softer pillows end up making your throat muscles relax, causing your air passages to narrow. You will begin snoring because it is difficult for air to get through. Switch to a firm pillow, and your passageways will stay open.
Getting an adequate amount of sleep each day can significantly cut down on your snoring. However, it is not just about the amount of hours you sleep, it’s also being on a good sleep schedule.
Essential Oils
The exercise of sliding your tongue along the backside of your front top teeth may help reduce snoring. For about three minutes or so, slide your tongue toward the back of your mouth and then back up to your teeth again. You can improve the amount of air you take in while you sleep and make snoring less likely with this exercise, because it tones the muscles that keep your airways open.
Essential oils may help you stop snoring. Peppermint and eucalyptus are two of the essential oils that can reduce nasal congestion. Try them out the next time your nasal passages feel congested.
You may well find the dentist if you’re having snoring problems. Your dentist can prescribe a mouth guard that is molded to the shape of your mouth. When you wear the mouth guard at night, it will cause your lower jaw to come forward and prevent your throat tissues from collapsing while you sleep, thus eliminating a possible cause of your snoring.
Did you know that when you sing aloud it can help reduce your snoring? Studies show that your throat muscles become stronger as you sing. A good muscle tone means your nasal pathways will not get narrower when you sleep and cause you to snore.
Eating breakfast and lunch can help you are someone who snores.Eating breakfast and lunch will make it more likely that you won’t stuff yourself at dinner.Lying down with a full stomach will make it difficult to breathe.
Snoring can drive your partner to lose sleep and be less refreshed and happy in the mornings. There is no scientific basis for this phenomenon.
Do not exercise too heavily within one hour of bedtime. Exerting yourself in any manner near bedtime can lead to shortness of breath when it’s time to go to sleep. This will reduce the amount of air that can enter your body, increasing the chances for snoring.
Don’t eat dairy right before you go to bed. Eating dairy can make more mucus that may cause you to snore. The dairy that produces mucus may cause your airways to be blocked, leading to too much snoring.
Snoring may seem like it is an overwhelming and uncontrollable problem. This simply isn’t true. Make use of several techniques to overcome this habit of snoring. Try following this advice to get a good night’s sleep again.
Your snoring can be reduced by just making use of a tennis ball. Prior to going to bed, attach the ball to your nightwear. While you are sleeping, you will naturally turn on your side when you feel the tennis ball on your back. By sleeping on one of your sides, you can drastically decrease snoring.