If you share a room with another, snoring is not only embarrassing, but you can also be depriving that person of a good night’s sleep too. In many cases, chronic snoring may be indicative of an underlying health issue. The following article will explain some of the reasons for snoring, and offer help on how to manage it.
To prevent snoring, you should consider altering your sleeping position. Many people sleep on their backs since gravity forces their heads down, which closes the throat. Sleep on your side and it will make it easier for you to sleep, put less stress on your neck, and can reduce your snoring.
As foolish as it may appear to be, singing might be the remedy for your snoring. Singing relies on your throat muscles and makes them stronger. Weakness in these same muscles causes snoring problems. If you strengthen your throat muscles, you are much less likely to snore. Playing instruments, such as the trumpet, also builds stringer throat muscles.
If you snore while pregnant, talk to your doctor about it. Many pregnant women may begin snoring during their pregnancy, and this is caused from excess pressure, but you need to make sure your snoring doesn’t deprive the baby of oxygen. See a doctor right away to make sure you do not have a life-threatening condition.
If allergies or other conditions are causing congestion, you are more prone to snoring. When congested, your airways and nasal passages become congested, this may result in air being blocked and you end up snoring. You can take decongestant medications prior to going to sleep, as this can give you some nice peaceful rest for the night.
Obese people are much more likely to snore, especially if they have a lot of extra fat around their neck. Overweight people also store fat in their throat, blocking their airway and making snoring worse. If you are above your ideal weight, think about shedding those extra pounds. You will sleep well and feel better from the loss.
Get plenty of quality physical activity to minimize snoring. This helps to form the proper breathing patterns, so that you can take long deep breaths at night. Exercise reduces your stress, as well as helps your lungs stay healthy. Higher stress means distorted breathing and a higher chance of snoring.
If you want to decrease your snoring, you will need to quit smoking. If you’re unable to quit successfully, try not to smoke for at least two or three hours prior to going to bed each night. Smoking irritates the tissue in your throat, causing it to swell and restrict your airways. Narrow air passages mean you will snore more. So, not smoking before bed will mean that your airways stay more open.
Sleep on your side to help prevent snoring. Sleeping on your back will help you sleep without snoring. If you sleep on your stomach, you may cause undue stress to your neck. Studies have shown that side-sleeping will help eliminate snoring.
Avoid strenuous physical activity immediately before bed. Vigorous athletic activities may cause shortness of breath and constriction of the airways. This will lead to constricted airways, and excess snoring throughout the night.
Keep a humidifier running in your bedroom during the night. Humidifiers will produce a warm vapor which moisturizes the air. When you take in these vapors, it moisturizes your airways, throat and nasal passages. A benefit to doing this is the minimizing of snoring.
Simply changing your sleeping position could eliminate your snoring. Sleeping on your back is the worst position if you want to stop snoring. That position causes the tissues and muscles in their throat to fall and relax. Sleep on your side to prevent this, and have a peaceful night’s sleep.
Many people swear by the “tennis ball cure”. This interesting cure involves placing a tennis ball inside a sock and proceeding to pin it on your back at night. This serves as a reminder to stay on your side and off your back. Once you develop a habit of sleeping on one side, the tennis ball can be removed.
Allergies may very well be the cause of your snoring; if so, now is a good time to have them checked out. If you do not take care of your allergies, your nasal pathways will swell and prevent you from breathing properly. This kind of breathing is a big contributor to snoring. If your allergies aren’t that severe, use an OTC antihistamine. Otherwise, consult your doctor for further advice.
Certain exercises may help you stop snoring. Try exercising your throat muscles for up to a half hour a day to strengthen the muscles and prevent nighttime collapses. Performing the exercise involves making vowel sounds and doing tongue curls, both of which increase the strength of the upper respiratory system, as well as the muscles that contribute to snoring.
To prevent snoring in your sleep, you should avoid dairy foods before you go to sleep. Eating dairy can make more mucus that can cause you to snore. Dairy products that create mucus can block your airways, and that can cause snoring.
Nasal strips are an effective way of reducing snoring. These adhesive strips are placed on the nose and help to pull the nostrils open. Keeping the nostrils open helps minimize nose-based snoring. If you suffer from sleep apnea, these strips are best avoided.
Allergies are one of the primary causes for snoring. Allergies often lead to a stuffy nose and respiratory trouble. In addition, many allergy sufferers inhale and exhale through their mouths, a practice that increases the likelihood of snoring. Allergies can be controlled better if antihistamines and a humidifier are used.
You now have more information about the potential causes of snoring. The advice you’ve read here is tried-and-true, so implement it in your own life to allow everyone to have the sleep they deserve. Seek medical opinion, however, if you feel the snoring is a symptom of a more serious condition.