If you live with someone who snores, or if you snore yourself, you know how irritating it can be. Snoring is usually more of a problem for those who try to sleep through it, but it can cause problems for the snorer too. The following tips will help you find ways to solve the problem.
A change in your sleeping position of choice may help you stop snoring. Lying on your back could cause your head to tilt too far back or forward, resulting in an obstruction of your airway. Sleep on your side, as a means of making sleep easier on your neck, and to help reduce your snoring.
One of the most effective ways to stop snoring is to cease alcohol use. When you consume alcohol, the muscles in the back of your throat become too relaxed. This state of relation can increase your chances of snoring. If you really want to drink, only have one or two.
Keep a healthy weight to reduce your snoring. 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 worsens as you gain some weight, dropping this weight will likely assist you.
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.
Stay well-hydrated to prevent snoring. If you don’t drink enough water, you can dehydrate yourself. This thickens your nasal secretions and makes it harder for you to breathe. Your clogged airways can cause you to snore. Try to drink at least ten cups of juice, water or any other non caffeinated and non alcoholic drinks each day as this can reduce the effects of your snoring.
If you suffer from chronic snoring, you may benefit from allergy testing. Allergies can clog the nasal passages and force you to breathe out of your mouth, which causes snoring. Finding out the causes of your allergies allows you to eliminate their sources. Also, you may benefit from taking a prescribed or over-the-counter antihistamine before bed.
To reduce snoring, avoid drinking milk or eating dairy products before going to sleep. Warm milk was once thought to be a helpful remedy to drink before sleeping; however, if you snore, dairy increases mucous production. Over production of mucous often makes snoring much worse. By avoiding dairy before you go to sleep, you help keep your airway clear.
If your child snores, make an appointment with your pediatrician. Nose and throat problems as well as obesity are often the cause of snoring in children. Obtaining treatment for these underlying conditions can help your child stop snoring and get a good night’s sleep. In addition, serious or bothersome health problems can be corrected simultaneously.
To limit your level of snoring during the night, refrain from smoking altogether. Smoking can constrict your airways, which can make it much harder for you to breathe at night. This will not only help you to reduce the intensity of your snoring but make you feel better as the night wears on.
Be careful about exercising too much right before bed. Physical exertion can shorten your breath when you sleep. Your airways are then constricted, and nighttime snoring will be the result.
Talk to your doctor about prescribing something to help you quit snoring. While medication performance varies among different users, some snorers have found their snoring is greatly reduced when they use medications that are hailed as anti-snoring remedies. These remedies come in various forms ranging from pills to nasal sprays.
Make an effort to sing every day, as much as you can. People have noticed that the more they sing, the less they snore. Singing helps develop and strengthen the throat and mouth muscles. The stronger your throat muscles are, the less you snore. Strong throat muscles are less likely to collapse or become blocked.
Use multiple pillows to reduce snoring. When your head is elevated, your jaw and tongue move forward, keeping the airway open and less restricted. There are also specially designed pillows which can be positioned under the neck, opening the airway. Simply raising your head is often a good solution to snoring issues.
You can cut down on snoring by being more aware of what you consume before bed. You should avoid dairy products such as milk, ice cream or yogurt. These foods cause the production of thick mucus which can obstruct the throat and nasal passages. This will cause snoring. So, it is best for you to avoid these food before going to bed.
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 have a problem with snoring, blow your nose and use saline nasal spray prior to going to bed. This will keep your airways hydrated and clear, which can help you breathe more easily as you sleep. In addition, if your nose isn’t stuffed, you won’t have to breathe through your mouth while you’re asleep and are therefore less likely to do so. Breathing through your mouth causes snoring.
Chronic allergies are a common cause of snoring in many people. When the nasal passages are swollen and full of mucous, it forces you to breathe through your mouth, causing you to snore. Check with your doctor for medications that can treat your allergies, and thus, may end your snoring.
The informational tips listed above can help you get back to healthy sleep patterns. Consider trying one or more of them and you can begin to feel more energetic and less irritable. There is no doubt that your significant other will also appreciate the peaceful nights that are sure to follow.