Women suffer snoring problems at a rate of about 25% while the rate for men exceeds 40%. The amount and extent of snoring that people do just grow with age, too. You can give the handy suggestions presented in this article a try if you or other members of your family are having issues with snoring.
To stop snoring, one of the first things you might want to try is changing sleeping positions. Gravity is the main cause of snoring when lying on your back. Gravity pulls on the muscles at the front of the throat causing airways to narrow. Sleeping on your side will help to keep your airway open and reduce snoring.
Snoring can be caused by one or more conditions, and it is important to learn what the culprit for your snoring is. For example, certain medical conditions cause snoring, and if you do not get it treated, your snoring will not get any better. In fact, your snoring could actually become worse.
Smoking can be a factor in your snoring levels. Quitting can ease this. Smoking causes the tissues in your throat to become irritated, which in turn causes your throat to swell. Throat inflammation leads to snoring, and snoring, in turn, leads to a sore throat.
Consult your doctor in order to determine if your snoring may be caused by medications you are currently taking. Some medications that you obtain by prescription can have a tendency to make you snore. Muscle relaxers, sleeping pills, pain killers and antihistamines relax muscles and restrict the airway. Restricted airways can cause you to snore.
Nasal strips may help alleviate snoring. A nasal strip looks sort of like a small adhesive bandage. However, they work very differently from bandages. Nasal strips actually open your nasal passages. This facilitates breathing through your nose, and when you do that, you won't snore. Besides using a nasal strip, you can add a snoring mouthpiece to your anti-snoring regime. Spend some time to read this article, www.SleepingHelper.blogspot.com/2013/06/zquiet.html for a great mouthpiece to consider if that is what you are interested in.
Fat in your throat can cause you to snore. The additional fat constricting the nasal passages of fat people compounds the problem. If you are a little heavier than you should be, endeavour to become thinner immediately. It will not only make you feel and look better, it will help you sleep better also.
Smoking can exacerbate snoring therefore, it is important to quit smoking. If kicking the habit altogether isn't feasible, at least avoid smoking in the last few hours you are awake each day. Smoking increases throat swelling and your air passage is minimized.
Did you know that when you sing aloud it can help reduce your snoring? One doctor supports singing as a remedy for snoring, as singing builds up muscle in the soft palate, as well as the throat. Greater muscle tone can then help keep passageways open during sleep, helping you rest easier.
Cut down on exercise no less than one hour before bedtime. Physical activity right before sleeping can result in shortness of breath. This can lead to airways which are constricted, and then come the snoring.
Use a humidifier in your bedroom to help reduce snoring. A humidifier will moisten the air in your bedroom. Breathing in those vapours moisturizes your throat and your nasal passages. A benefit to doing this is the minimizing of snoring.
Consuming dairy products can cause snoring, even in people who do not usually have problems with lactose intolerance. Dairy products produce excess mucus that can clog your airways, both in your throat and in your nose. Instead of drinking warm milk before bedtime, opt for hot, decaffeinated, herbal tea.
To cut down on your snoring, do not lay on your back when you go to sleep. Sew a pocket onto the back of the nightwear you wear, and put a tennis ball in the pocket. If you begin to roll over, you will feel the object and go back to your side.
If you snore, consider that your allergies might be to blame and get them treated. Ignoring your allergies can result in swollen nasal passages, which require you to use your mouth for breathing. This leads to snoring very frequently. If over-the-counter medicines fail you, talk to a medical professional.
Certain kinds of exercise can help to reduce or prevent snoring. You can improve the strength of your throat muscles by doing exercises daily for approximately 20 minutes. This will help prevent collapsing throat muscles. Exercises include vowel repetition and tongue curling. These can strengthen the throat muscles and upper respiratory system.
A dilator for the inside of your nose could cure you of snoring. While there aren't many that snore through the nose, it's an issue for some. Nasal dilators are designed to be positioned in your nasal passage in order to help it stay open. This method is effective in relieving nasal-based snoring.
Keeping your mouth open promotes snoring, and the sound of snoring is the result of breathing through your mouth and throat. Air never goes through the throat if you breathe through your nose. Eliminate mouth breathing with the use of chin straps or mouth sealants. These products help to keep your mouth closed as you sleep. Your pharmacy will likely carry these devices.
If you snore, eat your breakfast and lunch. You'll end up satisfying yourself by having a light dinner and not skipping breakfast and lunch. If your stomach is not full of food when you go to bed, you will find it easier to breathe.
Certain medications, such as sleeping pills, may have a beneficial effect on snoring. These chemicals calm your body and relax your muscles, causing your throat to collapse. This leads to snoring. Use these products with caution, as they can cause sleep apnea.
Snoring can be an annoyance to both you and your partner. Use what you have learnt here to overcome it.