Snoring can be a real nuisance to deal with every time one sleeps, but it could be something more than a bunch of funny noises. Snoring can be one way that the body tells you that there is a medical problem. The information in the next few paragraphs will help snoring sufferers narrow down the cause of their snoring problems so that treatment can begin.
Most people snore during their deepest sleep while lying on their back. Usually, it is not a problem unless the snoring disturbs their sleeping partner, in which case, they will probably be awakened and be asked to roll on their side. This action is probably the first and oldest cure for snoring.
If you have a snoring problem, avoid sleeping on your back. This position makes snoring more likely because of the way the soft palate and base of the tongue rest at the back of your mouth. Instead, sleep on your side. You are less likely to snore in this position and your quality of sleep will likely improve.
If you want to contain your snoring, you need to keep an eye on your body weight. Body weight doesn’t always affect snoring, but any excess fat around the neck can add pressure to airways and lead to snoring. If your snoring gets worse after gaining a few pounds, losing them may help.
One way to help keep from snoring is to avoid tranquilizers at bedtime. While tranquilizers might help you sleep faster, they will also relax the muscles that hold your nasal passages fully open. They will contract partially, and air will have a harder time getting through — and you will snore.
Avoid drinking alcohol within 5 hours of bedtime. Alcohol, along with other sedative drugs, causes the muscles at the back of the throat to relax. When these muscles relax, you are more apt to snore. Stay away from those nightcaps–you may actually sleep more soundly if you do not drink before bed.
Blow your nose well before you go to bed. Often snoring is caused by a buildup of mucous in your nose. A stopped-up nose typically causes you to open your mouth during your sleep in order to breathe. When you breathe through your mouth you snore so keep some tissue at the side of your bed to prevent the problem before it starts.
To keep yourself from snoring, eat your largest meal of the day at least a few hours before bed. If you hop into bed with a full stomach, it will apply pressure to your diaphragm, pushing it up and narrowing your air passageways — and making you snore. Eat earlier so you can digest your food — and not snore.
Humidify the air in your bedroom if you have a snoring problem. When you breathe in dry air all night as you sleep, your throat and nasal membranes dry out. This leads to swelling and congestion that narrows your airways. That constriction makes it difficult to get enough air and causes you to snore.
If you find that you are always sleeping with your mouth open, try keeping your mouth closed throughout the night. This will make it much easier for you to not only take in oxygen, but retain it as well. Sleep with your mouth closed to diminish snoring when you rest at night.
The tennis ball cure is popular with some. You can either sew a pocket on the back of your shirt and place the ball into that or put it into a sock and pin it to the back of your shirt. If you roll over on your back during your sleep the tennis ball will make it very uncomfortable. Once you’ve become accustomed to sleeping all night on your side, you can get rid of the tennis ball.
Individuals who snore should consider investing in a special pillow. There are pillows on the market designed to raise your head a few inches. This instantly opens up airways and keeps your neck from constricting, thereby minimizing your snoring habit. Check with your doctor for recommendations on where to find these pillows.
In efforts to help yourself stop snoring, stop smoking cigarettes. Maybe you never have smoked a cigarette, but if you have, they affect your respiratory system in an unmatched way. Stop smoking cigarettes to help you stop snoring at night, and also for your general health. Smoking is not good for you in any way.
If you smoke, stop now. At the very least, do not smoke shortly before bedtime. Smoking is responsible for inflammation and can swell the throat, both of which can cause snoring. Snoring will not only keep you up at night, but it will also disturb your family. Do yourself and your loved ones a favor and refrain from smoking.
A dentist visit can help reduce your snoring. They will be able to make for you a mouth-guard, which is done by taking a mold of the inside of your mouth. Put on the mouth guard before going to bed. It will pull your jaw slightly forward so that the tissues in your throat can’t collapse while you’re asleep. This will stop you from snoring.
Eating breakfast and lunch each day is very important if you are someone who snores. By eating a larger breakfast and lunch, you will be able to eat a light dinner without feeling hungry. Laying with a less full belly can help you breathe better when sleeping.
If you suffer from respiratory allergies, these can be causing your snoring because it could cause you to breathe through your mouth while sleeping. Therefore, you should consider consuming an antihistamine right before bed to help. If you have a stuffed-up nose, take an over-the-counter saline spray, or consider putting in a dehumidifier.
Besides being a real hassle, snoring can also be a significant health indicator that is worth paying attention to. If you’re snoring, you need to take action right away to find out what’s going on with your health. Apply the tips from above to help you figure out what your snoring causes are, and what you can do to give yourself a better night’s sleep.