Snoring while loud and annoying may be a great indicator of the current state of your health. That’s right, and your snoring could be noisy for a reason. It’s best to find out what causes it so that it can be adequately treated for you to rest.
The tips below can help.
Sleeping pills are known to cause snoring: stop snoring by avoiding sleeping pills if they have this effect on you. Sleeping pills cause your muscles to relax. The muscles that keep your nasal passage open will lose their ability, leading to a narrower nasal passage. The snoring sound is as the air moves through these restricted airways.
You may want to think about getting a mouth device to prevent breathing through your mouth when you sleep. Breathing through your mouth and not your nose can cause snoring. These mouth devices block breathing and encourage you to breathe through your nose instead. Speak with your doctor about this option.
One thing that might help your snoring problem is a firmer pillow. A soft pillow can cause the muscles in your throat to relax too much and make your throat and nose pathways narrower. When this occurs, it becomes harder for air to get through, which causes you to snore. A firmer pillow can keep your passageways open.
The side effects of some medications can cause dry or inflamed airways. Mucus is created from the inflammations and can block airflow, which, in turn, results in snoring. If you are currently taking medicine, find out if any of its side effects could be a cause of your snoring. If so, see if your doctor can suggest alternative medications without the side effects.
To deal with snoring and its effects on your relationship, have an explicit talk with your partner if they are not being very nice to you because of it. Just because you’re snoring doesn’t mean that your partner should yell at you in the middle of the night. You need to take the step to stop snoring, and your partner needs to be understanding, especially if you’re doing what you can to remedy the problem.
To cut back on your snoring, it’s essential to have a regular exercise regimen. When you’re working your abs or legs, your throat muscles are also working. This makes your air passages firmer — making them more likely to stay open and prevent snoring on your part.
Smoking tobacco makes snoring worse, so people that snore should quit smoking. Until you can quit, you should limit your smoking as much as possible, especially before bedtime. Smoking causes your throat, mouth, and nasal passages to swell up and become inflamed. If you do not smoke for several hours before bed, your tissues have a chance of returning to normal, which will help reduce your snoring.
There are several methods to help you stop snoring by building throat muscles. One of these requires you to stand in front of the mirror and open your mouth. Work the muscle in the rear of your throat. If you’re contracting that muscle correctly, you’ll see the uvula bobbing up and down and stop snoring.
Use nasal strips at night before you go to sleep. When you apply a strip to your nose, it will open both nostrils to let in more air. When the nasal passage is constricted, it can exacerbate the tendency to snore. Using nasal strips will result in a reduction in snoring.
Make your bedroom as allergy-proof as you can. If you suffer from allergies, you must try to prevent congestion due to allergic reactions from affecting your sleep. Congestion during sleep leads to snoring. Remove as many of your allergy triggers as possible from your bedroom to give yourself the best chance of enjoying a peaceful night’s rest.
It’s an oldie but a goody. If you snore more profoundly when lying on your back, put a ball or other large object in the back of your t-shirt while sleeping. If you attempt to roll on your back in your sleep, this little uncomfortable reminder will quickly have you back on your side.
To reduce snoring, learn to play the didgeridoo. The didgeridoo is a large Australian wind instrument. Studies have shown that playing the didgeridoo reduces snoring significantly. It strengthens the muscles in the upper throat and effectively reduces sleep apnea, a potentially dangerous condition. Loud snorers often suffer from sleep apnea and abnormally low breathing during sleep.
If you are overweight, implement a diet regimen to cut down the excess fat on your body. This fat, especially in your neck region, plays a significant role in constricting the air from traveling throughout your body. Losing weight will not only improve your health but can reduce your snoring as well.
Eliminate any alcohol or tranquilizers from your nighttime routine if snoring is a problem for you. These substances cause your throat and jaw muscles to relax, significantly increasing the likelihood of snoring. People who regularly take tranquilizers and drink alcohol are also much more prone to develop sleep apnea.
Talk to your dentist about being custom fitted for a mouthpiece that keeps your jaws in a forward position. This keeps your airway open and keeps you from snoring. These mouthpieces allow the snorer peace even when suffering from nasal congestion because they can continue to breathe through their mouth.
It can be easier to stop snoring if you change how you sleep. If you sleep on your back or stomach, alter your position to sleep on your side. Sleeping on the back increases the chances of snoring while sleeping on the stomach puts more stress on the neck, which can be just as bad.
As you read, snoring, while loud and annoying, maybe your body’s way of telling you something may be amiss. Instead of ignoring it, you should do something about it.
Using the tips above, you can see what typically causes snoring and what can be done about it for more restful sleep.
