You’re not alone with your snoring problem. This affects about 25% of women and about 40% of men. The older people get, the more frequently they snore. If you would like to find a way to stop or at least minimize your snoring, or perhaps it is your loved one keeping you awake at night, continue on for great advice on this topic.
Many snorers have tried sleeping while propped up at an angle on multiple pillows to open their airways and have been successful. This can allow nasal drainage to go into your lungs, rather than staying in your nasal passages. This will help stop snoring.
It might sound like a prank your sibling would have played on you as a child, but singing may actually cure your snoring problem. This is because singing uses throat muscles, strengthening them over time. If you strengthen your throat muscles, you are much less likely to snore. Musical instruments, such as the saxophone or trumpet, may also strengthen throat muscles.
One way to prevent snoring is to stay hydrated. If you’re dehydrated, your nasal passage secretions are thicker and stickier, which can clog the airways and cause snoring. Try to drink at least ten cups of water every day, to reduce your chances of snoring at night.
If your sinuses are congested as a result of allergies or illness, you are at a high risk for snoring. When you’re congested, it can constrict your airways and make it more difficult to breathe. This makes you snore. One way to combat this is take decongestant medication before bedtime, so that you can get a more peaceful night of sleep.
Being overweight, specifically those with excessive 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 need to lose weight, try doing so now. You’ll look better, feel better, and sleep better to boot!
A great way to decrease snoring is to drop some pounds. When fat builds up in your neck, your airway is subjected to it pressing up against it. The extra pressure can cause your airway to slightly collapse throughout the night. Even a modest amount of weight loss can improve your sleep and decrease snoring.
If you have a snoring problem, then be mindful of what you eat and drink before bed. Alcohol, muscle relaxants and sedatives can all have a relaxing effect on your throat muscles. If your throat muscles relax too much, they may collapse and block the flow of air. If you have to drink something before bedtime, make it water.
Before you go to bed, eat a spoonful of honey. Though the reasons are unknown, honey is believed to be an effective natural remedy for minimizing snoring. That said, honey’s many other well-documented health benefits make it a safe option.
If you want to cease snoring, change your sleeping position. Sleeping on your back is the worst position if you want to stop snoring. Throat tissue and muscles relax and fall. Positioning yourself to sleep on your side stops this from occurring, and allows you to get a peaceful night’s sleep.
It’s time for your tongue to start getting a regular workout. One exercise to increase the tone of your tongue is to flex and extend your tongue. Stick your tongue out and then make it rigid. Then, point it in different directions. Make sure you point your tongue in all four cardinal directions. As you tone and develop your tongue muscles, your snoring should reduce.
An adjustable bed can help you to solve a snoring problem. These beds let you adjust the upper body to be more vertically-oriented. Your airway will remain more open while your snoring is reduced.
You allergies may be to blame if you suffer from snoring. Allergies that go untreated can make the nasal passage swell; when that happens, you will have no choice but to inhale and exhale through your mouth. This leads to snoring very frequently. Try taking an OTC allergy medication for mild allergies and consult your doctor for more severe ones.
Try using essential oils to get some relief from snoring. Some beneficial oils like eucalyptus and peppermint are great for opening up clogged nasal airways. They allow you to breathe more easily, which helps to alleviate any snoring issues. It is worth trying them out when you are congested.
Snoring regularly is not just hard on you, it’s also tough on anyone trying to sleep within earshot. It may be dangerous medically, but it all depends on the cause. If you or your sleeping partner is affected by this condition, you should take the time to educate yourself on why this condition occurs. Use what you’ve read here to help you get the sleep you deserve.