You can set a solid night of sleep as a goal, if you commit to getting the knowledge you need. Take a look at the tips and suggestions provided below and use them to take care of your snoring before it causes you more serious mental and physical problems.
If you are a smoker and you snore, you may want to consider quitting smoking. Smoking irritates tissues in your throat, which can cause them to become swollen. Throat inflammation leads to snoring, and snoring, in turn, leads to a sore throat.
Taking sleeping pills can actually increase the amount of snoring you do, so not taking them might actually help reduce the amount you snore. One of the things that sleeping pills do is relax your muscles. The one that keeps your nasal passage wide open also sags, enabling the passages to be narrow. So you’ll wind up snoring because of this.
To help ease your snoring, try falling asleep with your head in a slightly raised position. Try using a thicker pillow to support your head and neck. If one pillow isn’t enough, use two! By holding your head up at an angle, the air flow will open up, which will keep you from snoring as much.
Consult your doctor in order to determine if your snoring may be caused by medications you are currently taking. There are prescriptive medicines that are a direct cause of snoring. For instance, sleeping pills, muscle relaxers, pain killers or antihistamines are known to restrict airways. Snoring is often caused by restricted air passages.
You need to exercise if you want to reduce the amount of snoring that takes place throughout the night. Exercising helps you breathe more evenly, which can reduce snoring in some people. Exercise not only keeps your lungs and nasal passages in optimal condition, it also keeps your stress levels down. When you are stressed out, your breathing pattern can be affected, making you more prone to snoring.
One thing that might help your snoring problem is a firmer pillow. Pillows that don’t effectively support your head can cause a position that causes the throat to relax and the air passages to become narrower. Less air is flowing through your nasal passages, so you snore. Switch to a firm pillow, and your passageways will stay open.
A good way to limit snoring is to go to a pharmacy and have the pharmacist recommend an OTC remedy designed to address snoring. There are also some prescriptions that you can get from your doctor, though if an over-the-counter medication works, you will probably save money going that route. Each medication treats a different cause, including congestion, swelling and muscle relaxation.
Singing can help you stop snoring. Singing helps you strengthen the muscles located in your throat and your palate. These stronger muscles will keep your airway open, stopping your snoring and allowing you a good night’s sleep.
If you snore, check to see if any of your medications could be causing it. Certain medications dry out the nasal membranes, which can make them swell and reduce how much air can pass through them. Other medications may act as a sedative that could cause your throat muscles to relax so much, enough air isn’t able to pass through as you sleep.
Make sure that you are using a humidifier every night in the bedroom. Humidifiers will produce a warm vapor which moisturizes the air. When you inhale the vapor, it moisturizes your airways, including the throat and nasal passages. This will help to reduce your snoring.
If your partner informs you that you frequently snore, dairy products could be the culprits. Avoid dairy before bedtime for a week to see if this affects your snoring. Many people experience increased mucus production after consuming dairy products. If this occurs, then you may snore. Continue to enjoy your dairy, just do so earlier in the day.
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A dentist visit can help reduce your snoring. It may be possible to make a mouth guard from a mold taken of your teeth and mouth. This mouth guard, when worn when you sleep, lowers the jaw forward and keeps your tissues from collapsing when you sleep, which causes the snoring.
Staying healthy is not only important for staying alive, but it is important for dealing with snoring. If you manage your snoring, you can avoid a life filled with medical conditions. It’s worth the time and effort. Bonne chance!