In order to stay healthy and be fully awake during the day, you need approximately eight hours of sleep per night. However, it is very important that this sleep time be restful. This can be challenging if you snore, or if you sleep in the same bed as someone who snores. Here are some ideas to help deal with that problem.
Switch your sleeping position to stop snoring. Many people sleep on their backs since gravity forces their heads down, which closes the throat. To keep your airways open, try sleeping on your side.
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. This will keep you from snoring.
One treatment for snoring which anyone can do is to sing loudly. When you sing you are exercising your throat muscles, giving them strength. Toned muscles will help you breathe better and reduce your snoring. Playing certain instruments which require the blowing of air, such as a saxophone or trumpet, can also help with the throat muscle strengthening process.
The strange thing is that taking sleeping pills can result in snoring. Skip them, and you will be less likely to snore. Sleeping pills work, in part, by causing relaxation of all of your muscles. Those which keep your throat open while you sleep relax too, leading to airway collapse. This restricts your air flow and causes you to snore.
Visit your obstetrician, if you snore while pregnant. While snoring is a common side effect of pregnancy due to excess pressure on the body, you should ensure that it does not prevent oxygen from reaching your child. See your doctor as soon as you can to rule out this life-threatening problem.
Nasal strips may help alleviate snoring. These strips look somewhat like an adhesive bandage. They do a lot more than a Band-Aid ever could! They will help you breathe easier by keeping nasal airways open. When you do this, it makes it easier for your nose to breath and it eliminates snoring. If nasal strips do not work, ZQuiet is another product that you may try since it is clinically proven to deal with snoring.
Overweight individuals, including those with excess neck fat, are more likely to snore. Excess fat around the neck can cause pressure on the airways and keep air from flowing freely. If you're currently overweight, try shedding a few pounds. You will sleep well and feel better from the loss.
Did you know that when you sing aloud it can help reduce your snoring? Some doctors recommend singing as a means for building up palate and throat muscles. Greater muscle tone can then help keep passageways open during sleep, helping you rest easier.
Perhaps medications you are taking are responsible for your snoring. Some medications dehydrate your nasal membranes. If this happens, the membranes swell, making it harder to breathe, and you snore as a result. Some medications also cause your throat muscles to relax to the point that you can't breathe properly while you're asleep.
If you are prone to snoring, then be careful about what you consume immediately before you go to bed. Your throat muscles can be loosened by alcohol, muscle relaxants and other things. This will cause them to be extremely relaxed, which causes snoring as air passes through. If you must drink something before bedtime, make it water.
One thing that might help you snore less is an adjustable bed. You can arrange this bed so you sleep in a slightly upright position. This helps your airways from being crunched under your body's weight, and can greatly help your snoring.
Consider using internal nasal dilators to help you snore less. Not many people snore through the nose, but it is an issue for some people. These dilators are designed to be inserted into the passage and work to keep them open.
A dentist visit can help reduce your snoring. Your dentist can mould a mouth guard for you to use while you sleep. This mouth guard will help push the lower jaw forward, which will keep the muscles from narrowing during sleep. This constriction of tissues will cause snoring.
If you snore, eat your breakfast and lunch. If you have had two hearty meals, you will be able to eat a light dinner. By eating smaller portions at dinner you will be able to breathe easier while sleeping.
The use of sleeping aids or alcohol should be curtailed when addressing a snoring issue. These products can reduce nervous system response and result in throat muscle relaxation, which then translates to snoring. In addition, they can cause you to contract sleep apnea, which potentially causes cardiovascular disease. It's important that you avoid these products before bed.
If you want a quick, effective way to lessen snoring, sleep on the left side of your body. Snoring can cause your partner to lose sleep and be less refreshed and happy in the mornings. There is no scientific basis for why sleeping on your side works. Though there is plenty of anecdotal evidence which shows that sleeping on your left side will open up the airways and reduce some snoring.
Avoid eating or drinking dairy foods close to bedtime if you want to avoid snoring. Dairy products can cause the formation of mucus, and that can cause you to snore. The dairy that produces mucus may cause your airways to be blocked, which could lead to excessive snoring.
If your bedroom is hot and dry, your chances of snoring are greater. Why? If your nasal passages are dry, they're likely to become clogged, resulting in snoring. To help keep your nasal passages moistened, use a humidifier or open a window in your bedroom.
It can seem hard to control snoring. This turns out, however, to be false. There are a wide variety of approaches you can take to minimize, or totally stop, your snoring. By adhering to the following tips, you can gain relief and a good night's rest.