Snoring is an annoying problem that affects many people, but it can also be an indicator of your overall health. In order to combat your snoring, you must do something about it.
Try looking at the tips that are listed below to see what you can do to cease the snoring and quiet your slumber.
If you regularly use cigarettes and other tobacco products, you probably also snore. The ingredients in these products dries out the mucosal membranes in your nose, mouth and airway, which leads to difficulty breathing and loud snoring. If at all possible, do not smoke cigarettes within five hours of your bedtime as the smoke will cause your airway to become inflamed.
An active lifestyle can reduce your snoring greatly. Exercise can help make your breathing more regular and will prevent snoring at night. Exercise can keep your respiratory system healthy and fit, and on top of that, it is great in reducing stress. When you are stressed out, your breathing pattern can be affected, making you more prone to snoring.
Switching pillows may actually help eliminate snoring. There are certain pillows available that prevent you from rolling onto your back when you sleep. Sleeping on your back is the position that snoring occurs in most often. If you are unsure of which pillows are best, you can ask your doctor.
If you want to stop snoring, talk to your dentist or physician about a mouth guard. The purpose of the guard is to keep your teeth together, and to ensure that the lower jaw muscles do not relax so much that your air passageways slacken, and snoring starts again. That’s the last thing you want!
Eliminate stress as often as possible from your day, from a physical and emotional perspective. Stress and increased levels of anxiety can worsen snoring during the night and put a damper on a quality night of rest. Take care of all your issues during the day in an effort to maximize quality of sleep.
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.
There are a number of throat sprays available that claim to help some with their snoring. The idea is that for some people, the throat passages become dry as they breath during the night. These sprays lubricate your throat and airways and keep this dryness from causing your snoring.
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.
Mouth guards have been known to help people stop snoring. You can get a special mouth guard prescribed to you by your dentist or family doctor. These mouth guards keep your lower jaw from getting too relaxed, and they keep your teeth close together. Have a doctor prescribe a special mouth guard to help you stop snoring.
Snoring can be caused by the way your head is positioned as you sleep. Depending on the cause of your snoring, there are many types of pillows that can alleviate your snoring and allow you to get a better nights sleep. Look into anti-snoring pillows, which will position your head and throat in a way that will allow you to breathe easier and snore less.
If you want to lower your chances of snoring when you sleep, you need to change bad lifestyle habits. Bad lifestyle habits such as smoking, or excessive caffeine can lead to people snoring. Those poor lifestyle choices put strain on your breathing which can make you snore while you sleep.
Attempt to cleanse your nasal cavities before bed. Many people that snore simply have issues with their nose or sinuses, so using a decongestant right before bed is a simple solution. An easy way to do this is to inhale hot steam for a minute or two. This will clear things up naturally if you are leery of using medication.
If you want to decrease your snoring, then try drinking tea before you go to bed. The best tea to try would be nettle tea which you can purchase from most herbal shops. This type of tea provides a soothing effect and also will reduce inflammations that are caused from allergies related to pollen, dust or dirt. Overall, herbal teas tend to have a calming and relaxing effect.
Did you know that being overly stressed-out can cause you to snore? Stress can affect breathing and interrupt normal sleeping patterns, both of which can cause snoring. There are many ways to combat stress, such as, relaxation exercises and meditation. Try to reduce your stress and you may be able to eliminate snoring!
There are also special sprays for your throat that will help combat annoying snoring. They provide lubrication to your throat and nasal passageways making air have less trouble traveling through. They also decrease the overall friction which makes vibrations near your uvula less noticeable. You can get these over the counter and they also make herbal varieties of these sprays.
If snoring is a constant nightly battle for you, you may want to consider purchasing a humidifier to add moisture back into the air and relieve the dryness in your throat, making it easier to breathe. A simple technique would be to simply run hot water and hold your face over the faucet to inhale the steam, shortly before going to sleep. This will open up your airways and also, moisturize your throat and nasal cavities.
As you have read, snoring is a pretty annoying problem that many people deal with, and besides being noisy, it could be an indicator of your health.
You should use those tips above to find the causes of your snoring and to quiet the noises that affect you when you sleep.