Many people deal with the loud and noisy snoring of either themselves or of their loved ones. Aside from being loud and affecting your sleep, it may be indicative of something health-related. You need answers as to the causes of the snoring and what can be done about it. Use these tips below to begin.
Most people snore during their deepest sleep while lying on their back. Usually, it is not a problem unless the snoring disturbs their sleeping partner, in which case, they will probably be awakened and be asked to roll on their side. This action is probably the first and oldest cure for snoring.
If your snoring is growing worse, make sure that the pillow you use at night is thick enough to elevate your head. Sleeping on a pillow that does not have adequate girth will not only increase your snoring, but it will also disturb your loved ones who are trying to sleep.
Discuss your snoring with your dentist. If your lower jaw slackens in your sleep, it can contribute to snoring. Your dentist can fit you with a special mouthguard to wear at night, which will hold your teeth together and keep your jaw relaxing too much. This may fix your snoring problems.
Try to to avoid consuming alcohol right before bed. Alcohol does help you relax; the problem is drinking alcohol right before bed causes the muscles of your airway to relax too much. This over relaxation causes snoring which you may not notice. but, people around you will definitely be disturbed.
Do not sleep on your back, instead try sleeping on your side. If sleeping on your side is not natural, you can try to remedy the problem. Tie a tennis ball to your waist, positioned against your back. The discomfort caused by rolling onto the ball can keep you on your side.
If you want to stop snoring, you may want to sign up for a sleep analysis. This kind of evaluation will show you which factors are causing you to snore. It could be that your tongue is in the wrong position, or you might just have a lot of nasal tissue that vibrates when you sleep, causing noise. This evaluation will help you figure out the next step.
To stop snoring, you may want to consider surgery. There are a number of different procedures that make your airway wider by taking out all of the obstacles that are keeping the air from moving uncomfortably. What these technologies have in common is that the surgeon will take out all of the roadblocks in your passageways — curing your snoring problem.
Do not drink any dairy products before you go to bed. Dairy products can cause mucous build-up in your throat. If you fall asleep with mucus in your throat, it will cause the snoring to be louder when you breath in and out. If you get thirsty, drink water instead, which will flush away the mucus.
If your snoring seems severe, you should speak to your doctor. You will probably need a sleep study to determine if you have sleep apnea. If you do, the doctor will probably recommend that you use a CPAP machine at nighttime. The CPAP machine forces air into your airways to keep them open. This keeps you from snoring and it also makes sure you are well oxygenated.
Change your sleeping position, if you are trying to find a way to stop snoring. People who sleep on their back are much more likely to snore during the night. In this position, your throat tissue and muscles are too relaxed. Sleep on your side to prevent your muscles from relaxing.
Try to establish a regular schedule for sleep. Experienced snorers and their mates have observed that when you sleep at unpredictable times you have an increased propensity for snoring. Set a definitive time to go to bed and adhere to that schedule every night. Avoid activities like playing electronic games that might keep you from getting to sleep at the defined time.
Sometimes snoring is brought on by people coming down with cold or sinus problems. If a person’s nasal passages are clogged up, he or she must rely more heavily on breathing through the mouth. This causes your throat to have to try harder for air through your mouth, which causes snoring.
Breathing through your mouth is what causes the sound of snoring. This type of breathing can be avoided by making sure to breath through the nose. Two popular and effective methods to control mouth breathing are chin straps and sealants for the mouth. Both keep the mouth closed while you’re asleep. These devices are available in most pharmacies.
If you suffer from respiratory allergies, these can be causing your snoring because it could cause you to breathe through your mouth while sleeping. Therefore, you should consider consuming an antihistamine right before bed to help. If you have a stuffed-up nose, take an over-the-counter saline spray, or consider putting in a dehumidifier.
If you are pregnant and notice that you are developing a snoring problem, be sure to mention it to your doctor. The excess weight and hormonal changes of pregnancy can cause changes in the throat that can contribute to this irritating noise. It is important to check with your physician to be sure snoring doesn’t deprive your baby of oxygen.
Consider going to your dentist for advice about your snoring issues. If you’ve tried all the tools for nasal problems, then maybe you need to look into some dental devices to help get rid of your problem. They make retainers and other mouth devices that are designed to reduce snoring by changing the way in which you breathe and swallow while you sleep.
As previously stated, snoring is a loud and noisy condition that many people have to deal with. Snoring may not just be a noise though, it could tell you something about your health. Using the above tips to find the causes and how to treat snoring may help everyone sleep a little bit better.