If you are troubled by snoring, you’re not the only one. One quarter of all women and nearly half of all men snore regularly. People are at higher risk for snoring as they age. This article has some effective advice for you, or someone you love who snores, and may help to reduce this problem.
Smoking can increase snoring because it can increase inflammation of the throat and airways. When smoking, the throat tissues towards the back can get irritated. When this occurs, it can cause swelling in your throat. If you have a swollen throat, this may be a factor of your snoring.
Ironically, sleeping pills can cause you to snore, while not taking them will reduce your tendency to snore. Your muscles do relax when you take sleeping pills. Those which keep your throat open while you sleep relax too, leading to airway collapse. So you’ll wind up snoring because of this.
One strange way to reduce snoring is to make “fish faces”. While it sounds odd, positioning your face like this can improve the muscle tone in your face and throat. All you need to do is close your mouth and suck your cheeks in as close together as you can. Try moving your lips like a fish. Do this a few times per day.
If you snore while pregnant, talk to your doctor about it. Many pregnant women snore because of additional pressure, just make sure it’s not causing the baby to be oxygen-deprived. So, ensure you discuss this with your doctor at your earliest convenience so that you can put your mind at ease.
Staying hydrated can prevent you from snoring. Being dehydrated causes your nasal secretions to thicken and become stickier, which can lead to clogged airways and snoring. Drink at least 1 ounce of water for every 2 pounds of your body weight, to ensure you stave off dehydration and avoid snoring.
Illegal drugs should not be used. Unlawful drug usage can be a significant factor in the causes of your snoring issue. For instance, marijuana has the relaxation effect as prescribed tranquilizers. Street drugs and pain killers have same effect. Total relaxation feels good while you are awake, but can cause snoring once you are asleep.
Keep your head in an elevated position while sleeping to help lessen your snoring. Lay your head on a fat pillow, which will provide your neck some support. Alternatively, you can simply use extra pillows. This will keep your head more upright, which will increase your airflow, and can help reduce or prevent snoring.
Performing throat exercises can make you less likely to snore. Work your tongue by sliding it across the backside of your upper front teeth. Try sliding your tongue back and bringing it up against the front teeth for a duration of three minutes. 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.
Avoid strenuous exercise within the hour preceding your bedtime. This is because your breathing can be interfered with by the exercise, just prior to you going to sleep. This can narrow your air passages, which makes you more likely to snore overnight.
If you are a snorer, you need to be careful what you eat right before going to bed. Your throat muscles can be loosened by alcohol, muscle relaxants and other things. This causes them to collapse inward, thereby obstructing your air passageway, which ultimately results in snoring. Stick to water if you need to drink something to rehydrate yourself before going to bed.
Dairy products can cause more health problems than just lactose intolerance, including snoring. This occurs because dairy products promote increased phlegm production. The excess phlegm obstructs the airways in both your throat and nose. To determine if this is the cause of your snoring, avoid that glass of warm milk and try a cup of warm tea instead.
A simple item like a tennis ball can be used to minimize snoring. Pin the ball behind the clothes you wear at night before going to bed. When you sleep, you probably will turn over and feel the ball up against your back. If you sleep on your side, it helps to greatly minimize snoring.
If your partner informs you that you are a big snorer, you may be consuming too many dairy products right before bed. Dairy products immediately prior to bedtime can especially increase snoring. Dairy products may cause mucus to accumulate in some people’s throats. When this happens, snoring might be the result. You can still eat dairy, just not around bedtime.
If you want to reduce or eliminate snoring, try laying on the left side of your body while you sleep. Snoring may annoy your partner, especially if they have to listen to it every night. There is no proven explanation for this phenomenon. However, according to many snoring sufferers, sleeping on the left side does open nasal passageways and helps reduce snoring.
To stop snoring while sleeping, don’t eat dairy before bed. Daily foods encourage mucus production, and that makes you more likely to snore. Mucus will block your airways, and that can lead to a great deal of snoring.
A problem many snorers often ignore is the toll it takes on their relationship with a partner or spouse. Snoring can start out irritating your partner and end up with you sleeping in different rooms. Since this is not good for your relationship, you should speak with a doctor to see what you can do about relieving this problem so both you and your partner get some relief!
Snoring is a bothersome problem for both the one who snores, and for anyone who sleeps with them. There is also a potential for the underlying cause to be dangerous to a person’s health. If you or someone you love is a snorer, make sure to research all that you can on the topic. Apply what you’ve learned from this article to finally enjoy a quiet, peaceful night of sleep.