Snoring can be a serious problem for relationships as well as a threat to good health. Spouses need to work together to find a solution for the problem. When one partner finds it necessary to use earplugs to get some sleep, and the other makes no effort to solve the problem, resentment will surely result.
If snoring has become a nighttime concern, then it is time to give dairy products such as milk, yogurt or cheese a miss before you go to sleep each night. This is because the dairy products can cause mucus to build up near your breathing passages, and this will trigger off snoring.
Lessen snoring by sleeping with your head elevated. Use a thick, supportive pillow. Many people find that using two or more pillows helps. This puts your head in a more upright position, and that increases airflow which may result in a reduced amount of snoring.
Buy a new pillow to help with your snoring. Sometimes all you need to stop snoring is to change pillows. Some pillows restrict your breathing passages. This makes you open your mouth in compensation and, when you breathe through your mouth, you start snoring. Try using a firmer pillow and one that elevates your head somewhat more than your old pillow.
Unstop your nose to quit snoring. Snoring can be an embarrassing problem. It can relate to a number of factors, not the least of which is nasal congestion. One way to address snoring is to talk to your doctor about decongestants. These medications can be a very effective remedy not just for the embarrassment of snoring but also for the underlying condition.
Overweight people are more likely to snore due to the excess fat in their neck area. Those who are overweight have excessive fatty tissue that surrounds their windpipes, which doesn’t help. To reduce the chance of snoring, you may want to consider losing any excess weight. You will not only improve your health and appearance, but you may get better sleep.
Practice good sleep hygiene to combat snoring. Sleep hygiene refers to developing good sleep habits, such as sleeping at the same time each day and getting enough sleep each night. Try to maintain the same sleep schedule 7 days a week, whether you are working or not. Also, make sure you get at least 7 or 8 hours of sleep every night.
Consider purchasing a firm wedge pillow and replacing your normal pillow. Wedge pillows keep you from crunching up as much in bed. Your airways stay straight and unrestricted. As a result you breathe easier and may even choose to breathe through your nose rather than your mouth. This reduces snoring.
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.
Snoring may be a result of stuffy nasal passages. If your throat or nasal passages are blocked with phlegm, then snoring is more likely to occur. Try using a neti pot to clear your nasal passages. You can also use a decongestant to clear the passages and thin the mucous that is causing the problem.
Try to sleep on your side more often instead of on your back. When you sleep on your back, your tongue can fall to the back of your throat, narrowing the airway opening and causing you to snore. If you sleep on your side, you will not have this problem with your tongue.
Eliminate any alcohol or tranquilizers from your night time routine if snoring is a problem for you. These substances cause your throat and jaw muscles to relax, greatly increasing the likelihood of snoring. People who regularly take tranquilizers and drink alcohol are also much more prone to develop sleep apnea.
Don’t eat a large meal right before going to bed for the night. Doing so will cause your full stomach to push up on your diaphragm. This can obstruct your airways, limit your breathing and keep you from being able to take full, deep breaths which leads to snoring.
Sleeping while having your head raised higher than the rest of your body will help prevent snoring. You can prop the whole front of the bed up, or you can elevate your head and part of your upper body. Do not just elevate your head, as this actually restricts breathing further.
Don’t ignore snoring that develops during your pregnancy. The snoring is probably caused by the weight gain that accompanies a healthy pregnancy. While this is not dangerous to you, it can mean that your fetus is not receiving enough oxygen. Be sure to discuss the matter with your obstetrician at your next appointment.
Consider using internal nasal dilators to help you snore less. Not many people snore with their noses, but some people do. These are made to go inside your nasal passages to help them stay open. Anyone who has this type of snoring problem can feel relief by doing this.
Snoring can take a toll on your health because it interrupts your normal sleep patterns so that you never get all the rest you need. While you are looking for a cure to your snoring problem, be sure to get enough rest, even napping once in a while. This will help to keep your energy level up, and fatigue to a minimum.
Do not drink alcohol and limit what you eat a few hours before bed if you do not want to snore. Heavy food and alcohol both tend to relax throat muscles. Even if you never snored before, you might under these conditions.
Use the information contained in this article and work with your partner to find a solution for a snoring problem. You may be able to alleviate the problem considerably with over the counter aids. If none of these ideas help, you may need to see a doctor and set up a sleep study.