Snoring can be caused in one or more ways, and you need to figure out what is specifically causing you to snore. Take a look at the tips and suggestions provided below and use them to take care of your snoring before it causes you more serious mental and physical problems.
Stay away from cigarettes if you tend to snore. Smoking causes the tissues in your sinus cavity to swell from inflammation. If you have a swollen throat, this may be a factor of your snoring.
Keep your weight down to avoid snoring. 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 you begin to snore more often or more severely after gaining some weight, you have one more reason to work off those excess pounds.
You may seem to get a good night’s sleep with sleeping pills, but keep in mind that one side effect is an increase in snoring. You may reduce your snoring risk by not using them. Sleeping pills cause your muscles to relax. As the muscles holding your nasal passages open relax, the passages narrow. The outcome of this is that you end up snoring.
“Fish face” may sound silly, but it could help you to stop snoring. While it may sound rather odd, practicing this facial expression can workout the muscles in your throat and face. To make a fish face, close your mouth and pull in your cheeks. Move your lips as if you were a fish. You want to do this a couple of times each day.
One way to prevent snoring is to ensure that your body is always hydrated. 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. To prevent snoring, stay hydrated by drinking eight glasses of water every day.
Allergies and other sources of congestion can contribute to snoring problems. Congested sinuses restrict airflow through the nasal passages, which makes you snore. One way to combat this is take decongestant medication before bedtime, so that you can get a more peaceful night of sleep.
A great way to decrease snoring is to drop some pounds. Having excess fat around the neck will put an increase of pressure on the airways. The narrowing of your airways can cause snoring. The loss of even a few pounds of this extra pressure could make a huge difference.
You should check the side effects of whatever medications you take, if you’re having trouble with snoring. As a side effect, certain medications dry out the sinuses and nasal membranes, shrinking the airways and reducing airflow. In addition, it is possible that sedatives will relax muscles in your throat and lessen the air that gets through.
Get a humidifier and have it on when you sleep every night. Humidifiers will produce a warm vapor which moisturizes the air. When you inhale this vapor, your airway, which includes your nasal passage and throat, will get be moisturized. This can help you snore less.
If you snore, watch what you consume before bed. Things such as muscle relaxants and alcohol can cause the throat muscles to relax. If muscles relax too much, the passages for air flow can become obstructed and lead to snoring. Before you go to bed, try drinking some water.
Snoring is often caused by eating dairy products, even when lactose intolerance is not present. The reason for this is that when you consume dairy foodstuffs, phlegm is produced. This can block your airway not only in the throat, but also in the nose. You can consider drinking warm tea instead of your usual warm milk to see if this will reduce on your snoring.
Consume a couple of teaspoons of honey before turning in for the night. Many people swear by honey as a cure for snoring, although there’s no clear reason why this remedy works. When you consider honey’s many other health benefits, it doesn’t seem so strange that it can also help with snoring.
Simply changing your sleeping position could eliminate your snoring. Most of the time, snoring occurs when a person sleeps on their back. 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.
So many people claim the “tennis ball cure” is going to work. The procedure for this folk remedy is to place a tennis ball into a pocket that you have sewn into the back of your shirt. This will prevent you from sleeping on your back; if you try, you’ll soon roll over to get more comfortable. You can take the tennis ball away once you find that you sleep on your side as a matter of habit.
Although you might not like hearing this, shedding weight can eliminate your snoring. The excess weight shows in every area of the body, and that includes the area around the neck. Excess weight in this area can cause pressure to build on the airway, or cause a partial obstruction. These can lead to vibrations that manifest themselves as snoring.
If your partner informs you that you frequently snore, dairy products could be the culprits. Drinking a glass of milk before bed might make you sleepy, but try quitting for a week to see what happens. Dairy products increase phlegm in the throat of certain individuals. The restriction of these passages may result in snoring. You don’t have to cut out dairy altogether; just don’t eat it at night.
You owe it to your relatives to watch your own health, so you can be with them for years to come. Snoring can lead to cardiovascular problems, which you don’t want to develop, so the simplicity of treating it is worth the effort. Best of luck!