Advice To Help You Sleep Better And Stop Snoring


Snoring is an annoying condition that troubles millions of people around the world. While many people consider it a nuisance, it can also be an indicator of a serious underlying health issue. This article has plenty of advice to help treat your snoring problem.

TIP! To prevent snoring, alter your sleep position. People snore more often when they sleep face-up, as gravity forces the head downward, which will cause their throat to constrict.

Sleeping pills might help you fall asleep, but they can actually cause snoring, which makes your sleep less than peaceful. Your muscles do relax when you take sleeping pills. This will also relax the muscles that control your nasal passages, which means less air can get through. This will cause you to snore.

Nasal Passages

TIP! Snoring can be remedied by sleeping propped upon 2-3 pillows or by sleeping in a position similar to sitting. This prevents nasal drainage from getting into your nose.

Keep your nasal passages open to prevent snoring. A nose that is clogged or constricted contributes to increased snoring. If you are battling a cold, use vapor rubs, a humidifier or a neti pot to unclog your nasal passages. You may want to consider using nasal strips as a means to opening up your nasal passageway, which allows you to breath easier.

Illegal drugs should never be used, under any circumstances. They can cause you to snore, let alone the other health hazards they create. Marijuana and other similar drugs are designed to create a feeling of relaxation. Painkillers and other street drugs also do this. You may find this relaxation enjoyable, but once asleep, your snoring will begin.

TIP! Illegal drugs are bad for a myriad of reasons. These illicit drugs can contribute to your snoring.

If you are suffering from allergies, you may be congested, which can cause you to snore at night. 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.

Make sure you get sufficient physical exertion in order to reduce your snoring. When you exercise, your breathing becomes more regulated, which in turn can reduce the risk of snoring. Exercise will help improve the health of your respiratory system, as well as reduce your stress levels. It has been shown that high stress levels can alter breathing patterns, which in turn can make you snore.

TIP! Your odds of snoring go up considerably if you have allergies or similar issues that cause nasal congestion. Congested sinuses restrict airflow through the nasal passages, which makes you snore.

A firm pillow may help end your snoring. A pillow that is too soft can actually be too relaxing, encouraging the muscles in your throat to go slack and ultimately reducing the effective size of your airway. You are going to begin snoring because air cannot get through as easily. A pillow that is more firm can help open up your passageways.

Try getting OTC medication for your snoring by asking a pharmacist. You could get prescription medication for snoring but if you find one that works at your local pharmacy, it will be less expensive. The medications will help symptoms like swelling, inflammation and other things that cause your nasal passages to narrow.

TIP! Consult your doctor in order to determine if your snoring may be caused by medications you are currently taking. Certain prescription medications can cause snoring.

Consider eating about a spoonful of honey prior to bedtime. It is not known why honey seems to work, but many people can testify about the ability of honey to reduce snoring. It is not all that surprising though, since honey is often used in folk medicine.

One of the best ways to help with snoring, is to change your sleeping position. Sleeping on the back will often result in a person snoring. This is because when you are on your back, the muscles in your throat often relax and drop, partially blocking your airway. By sleeping on one side or the other, you can stop this from occurring and get a good and restful sleep.

TIP! Those people who are carrying excess weight, particularly around the neck, snore more than those who don’t. Those who are overweight have excessive fatty tissue that surrounds their windpipes, which doesn’t help.

If your partner tells you that you snore regularly, dairy products might be to blame. Drinking a glass of milk before bed might make you sleepy, but try quitting for a week to see what happens. Dairy often produces mucus build up around the throat of many people. When this occurs, you may end up snoring. Enjoy dairy early in the day to avoid ruining your sleep.

Nasal Dilators

TIP! In order to decrease snoring, be as physically active as you can. Exercising can help to regulate your breathing, which may help to prevent snoring.

You may wish to consider if nasal dilators may help reduce your snoring. While there aren’t many that snore through the nose, it’s an issue for some. Nasal dilators are designed and manufactured for nasal passage insertion, so they can maintain open space. This method has proven effective for thousands of people.

Speak to your doctor to learn more about mandibular advancement appliances, and if that is something that would help control your snoring. They are placed in the mouth, fitting snugly up to the top and bottom teeth. The appliance positions your jaw to help alleviate snoring.

TIP! Your pharmacist might be about to recommend a remedy for your snoring. There are several over-the-counter options available.

You might find that your solution to snoring lies with your dentist. He can make you a mouth-guard from a custom mold of your own mouth. When you wear this mouth-guard at night, it will position your jaw forward just up to the point where your throat muscles will not collapse while you sleep, thus eliminating a possible cause of your snoring.

If you keep your mouth open while you’re asleep, you will snore more. When you breathe through your mouth, air vibrates and echoes as it travels down your throat. If you work on breathing through your nose, air will be able to bypass the throat entirely. There are several devices that can be used to keep the mouth shut while sleeping; they include chin straps and mouth sealants. Most pharmacies carry such devices, so simply ask your pharmacist for a recommendation.

Produce Mucus

To prevent snoring in your sleep, you should avoid dairy foods before you go to sleep. Eating dairy products can produce mucus, which in turn, causes you to snore. Those dairy products that produce mucus will end up blocking your airways and that leads to excessive snoring.

TIP! When you want to keep yourself from snoring at night, consider sleeping on one side. If you sleep on your back, that increases your chances of snoring.

Generally, snoring is just irritating; however, it sometimes is a symptom of worse issues. If you are someone who is worried about snoring, then you should have a professional look at you right away. The tips that were in this article will help you to get your snoring under control, and finally get some sleep.