Snoring can be quite annoying, both for the person who snores, and for the person with whom they sleep. Thankfully, there are a number of things you can do to address the problem of snoring, and all the complications it presents. Try these tips to help manage your condition.
You may find that raising your head onto 2 or more pillows while sleeping, will help reduce or eliminate snoring. This prevents drainage from accumulating in the nasal passages; instead, it becomes easier to breathe. You should not snore at all in this position.
The strange thing is that taking sleeping pills can result in snoring. Skip them, and you will be less likely to snore. One of the ways that sleeping pills work is to relax the muscles of your body. The muscles responsible for keeping your nose open will not do their job and your pathways will get narrower. This will cause you to snore in your sleep.
Illegal drugs should not be used. Drugs that are against the law can exacerbate your problem of snoring. A drug such as marijuana works in much the same ways as drugs that were created for relaxation purposes. Obviously, street drugs like pain killers, have this effect as well. Although the relaxing effects of legitimate and illicit drugs can make it easier for you to fall asleep, your sleep is more likely to be troubled by snoring.
Reduce or eliminate your alcohol consumption, if you are bothered by snoring. Avoid antihistamines, tranquilizers and other sleeping pills at bedtime. With regular consumption, all of these products increase the likelihood of snoring, because the muscle relaxation they induce may narrow your air passages.
There are mouth exercises you can try to reduce snoring. One of them consists of sliding your tongue along the back of the top front teeth. Thrust your tongue back and forth, from the back of your throat to the back of your teeth. Do this for several 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.
Sleep on your side to prevent snoring. Laying on your back increases the amount of snoring you do while you sleep. However, you will hurt your neck if you lay on your stomach while sleeping. Sleep on your side for the most benefits.
Check medications that could cause snoring, if you snore. Some medications dry out your nasal membranes, which can restrict airflow and cause snoring. Others may relax your throat muscles and reduce your air intake while sleeping.
Eating dairy products can cause snoring. This is true even for those who are not known to be lactose intolerant. Dairy products can increase phlegm production and this excess phlegm can then restrict the airflow through your breathing passages causing you to snore. If you drink warm milk often, substitute warm tea and evaluate the effect on your snoring.
You could often lessen your snoring using a tennis ball. Before you get in bed, pin the tennis ball onto the back side of your pajamas. Whenever you feel the ball, it will prompt you to turn to the side, instead of sleeping on your back. Side-sleeping will cut snoring sounds significantly.
Try exercising your tongue. One exercise to increase the tone of your tongue is to flex and extend your tongue. Hold your tongue straight while it is stuck out of your mouth, and point the tip up, down, left and right. Include all directions when performing this tongue exercise. Facial exercises and singing can also decrease snoring.
The effectiveness of the simple “tennis ball cure” is substantiated by many people. This method consists of placing a ball on the back through sewing a type of pocket on the shirt for it, or just placing it inside a sock, then pinning it to the back. It seems to work by being an unknown obstacle that prompts you subconsciously to avoid sleeping in a position where your back is flat on the bed. You can take the tennis ball away once you find that you sleep on your side as a matter of habit.
You may be able to control your snoring by purchasing an adjustable bed. You can arrange this bed so you sleep in a slightly upright position. This position can keep your tongue and airways from collapsing in on themselves, and keeps your snoring to a minimum.
If you snore and suffer from allergies, treating your allergies may eliminate your snoring. Ignoring your allergies can result in swollen nasal passages, which require you to use your mouth for breathing. This leads to snoring very frequently. Many over-the-counter allergy medications may help relieve snoring.
If you snore, make sure that you eat enough for breakfast and lunch each day. This helps you cut back on dinner when you eat a full breakfast and lunch. You will breathe easier when you sleep if your stomach is not full when you lay down.
To reduce your snoring, try sleeping on the left side of your body. Snoring keeps your partner awake resulting in frustration. Sleeping sideways on your left side isn’t medically proven to solve snoring. However, many people have discovered that this position causes the airways to become more open, limiting snoring problems.
If you have a partner who snores, consider going to sleep earlier than your partner. That way, you raise your chance of being asleep, and staying asleep, by the time they begin their noises. If you sleep lightly, this still may not work, but it’s worth trying.
If snoring has become a major problem for you, check out the array of products designed to address this condition that are available at your local drugstore. On the market, you’ll find nasal strips, pills and sprays that have worked for many snorers. Though you may have some techniques to experiment with, it is important to seek your doctor’s counsel on specific treatments that may be needed.
Snoring frustrates and annoys not only the sufferer, but their family as well. There are, however, things that can be done to deal with the frustration, but this is no widely known to a lot of snorers. You may find yourself able to overcome most of the difficulties snoring presents by making use of the suggestions you’ve just read.