Many people are affected by snoring. Whether you are the one who snores or the one who tries to sleep when someone else is snoring, there is no doubt that it can be a big issue. But there remedies and steps you can take to put an end to snoring.
Use the tips from this article to put an end to snoring and regain your peaceful nights.
If you smoke, quit. Smoking causes respiratory issues, and may actually be causing your snoring problem. To relieve that nighttime rattling, put down the cigarettes. Not only will this help quiet your snoring, but you may also find yourself getting better sleep overall, since nicotine is well-known for disrupting sleep patterns.
Stay away from cigarettes if you tend to snore. Smoking causes the tissues located in back of the throat to become swollen and irritated. Throat inflammation leads to snoring, and snoring, in turn, leads to a sore throat.
Sleep more upright. Elevating your upper body can relieve both gravity and pressure, allowing you to get a full night’s rest without snoring. Use pillows or put some bricks under the headboard. Even just a slight elevation can stop you from snoring, so try it out and see what height works best for you.
Ironically, sleeping pills can cause you to good morning snore solutions, while not taking them will reduce your tendency to snore. Sleeping pills work by helping your muscles relax. The muscles that keep your nasal passage open will lose their ability to do that, leading to a narrower nasal passage. As a result, you’ll end up snoring.
If you suffer from congestion due to allergies or other issues, you are much more likely to snore while sleeping. When the nasal passages and other airways get constricted by congestion, airflow is reduced and snoring becomes more likely. There are many types of medicines that you can take to de-congest your body for a peaceful sleep.
If you eat or drink any dairy products before you go to bed at night it will make your snoring worse. Dairy can produce extra mucus, and this will cause your airways to be clogged up. This leads to snore and a horrible night’s sleep for you and the person you sleep with every night.
If you smoke tobacco, you are more likely to snore when you sleep. The reason this occurs is that tobacco smoke contains irritants which can aggravate and constrict your airways, which results in snoring. Of course, for obvious other health reasons, it’s best to just quit smoking.
As with so many other health issues, obesity definitely increases the occurrences of snoring. A recent increase in snoring could easily be the result of a recent increase in weight. Even if losing that weight does not completely solve your snoring problem, you can only gain from getting more fit.
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 is also effective as a way to reduce sleep apnea, a potentially dangerous condition. Loud snorers often suffer from sleep apnea, abnormally low breathing during sleep.
Eat smaller evening meals to reduce snoring. A large meal close to bedtime fills up the stomach. This will cause your diaphragm to be pressed up towards the throat, and the subsequent pressure could cause blocking, or decrease the space near your throat. Constricted air flow and a throat that is narrow are among the primary reasons for snoring.
Pin a tennis ball to the back of your sleepwear. The bulge on your back will keep you from turning over to sleep on your back. If you are skilled with sewing, you could sew on a special pocket for the ball so it would be removable for washing. Another option is to pierce the ball with string and hang it on your back.
An adjustable bed can offer some relief from your snoring. You can keep your torso more upright when you sleep on an adjustable bed. This prevents your airway from collapsing under your weight. The result can be a huge reduction in snoring.
If snoring is a problem for you, try cutting out that last glass of wine before bed. Alcohol consumption is a common cause of snoring. Drinking before bed can cause you to sleep more deeply, and snoring is a common result. Skip that last drink for a more restful sleep.
If you are pregnant and begin to snore, consult with your doctor or midwife. Snoring is not uncommon in pregnancy, as there are constant shifts in weight and hormone levels that can cause it. It can be dangerous though, as it might rob your baby of vital oxygen. Check with your practitioner to see if any treatment plan is advised.
Snoring problems are often caused by allergens, especially those related to pollen and dust. A key factor to help you with this is to make sure that your bedding stays clean and fresh. This means doing laundry regularly and vacuuming your floors and carpets as much as possible. This will decrease the dust and dirt making it easier for you to breathe.
You have the ability to improve snoring though implementing exercises. To tone the muscles in your throat and promote proper breathing, try doing exercises for your throat for a half an hour each day. Some of these consist of saying sounds of vowels while making a curl in your tongue. This will strengthen the muscles that influence snoring.
A dry and hot bedroom can make you snore, or cause you to develop some type of snoring problem. Dry nasal passages become blocked easier and can exacerbate snoring problems. To help keep your nasal passages moistened, use a humidifier or open a window in your bedroom.
The things suggested here will hopefully provide you with a solution to your snoring. There is nothing worse that being sleep-deprived because of it. If you use these ideas and find one that works for you, you will feel like you’ve just won the lottery, and I guess, in a way you have.