Many snore regularly and think nothing can prevent them from doing so. If you wish to learn how you can reduce your snoring, then read the rest of this article to learn some great tips that will help you do just that.
To reduce snoring as much as possible, stay at a weight that is healthy. Although excessive weight doesn’t necessarily cause you to snore more, extra fat around your neck can put additional pressure on the airways, which causes snoring. If your snoring problem worsens after you gain a little weight, your best solution will be to lose the excess weight.
Sleeping pills can contribute to snoring, so you might actually get a better night’s sleep if you avoid them. One major effect that sleeping pills have is to relax muscles throughout your body. This includes the muscles that help keep your sinuses and airways open, leading to a restricted breathing passage. As a result, you’ll end up snoring.
Try elevating your head at night while you are sleeping, to see if it reduces your snoring. A thick pillow is good a choice to give your head some support. Also, you can stack two thinner pillows atop one another. The more upright your head lies, the more open your airways will remain.
If you smoke, quitting can diminish your snoring. If you’re unable to quit successfully, try not to smoke for at least two or three hours prior to going to bed each night. Smoking causes the tissues in your throat and sinus cavity to swell, reducing your airway capacity significantly. Narrower air passages mean more snoring, so if you can stop smoking, your throat won’t get inflamed as often.
One good way to prevent snoring is to inquire at your pharmacy about over-the-counter snoring remedies. You could get prescription medication for snoring but if you find one that works at your local pharmacy, it will be less expensive. These medicines reduce swelling and other conditions that restrict air flow through your nasal passages.
When you want to keep yourself from snoring at night, consider sleeping on one side. Laying on your back increases the amount of snoring you do while you sleep. But don’t sleep on your stomach, because this can cause neck stress. Sleeping only on your side will assist you in sleeping through the night.
Do not exercise too heavily within one hour of bedtime. Straining your body through exercise and lifting can make it hard for you to breathe at night. The lack of breathing will constrict the airways to the mouth and nose, thus resulting in snoring throughout the night.
Keep a humidifier running in your bedroom during the night. Humidifiers increase the amount of moisture in the air. When you breathe in that vapor, your nasal passages, your throat and the rest of your airway is moisturized. A benefit to doing this is the minimizing of snoring.
Even if you have not been diagnosed with lactose intolerance, dairy products are a common culprit of snoring. This is because dairy products encourage phlegm production, which in turn, obstructs your airway both in your nose as well as in your throat. Instead of drinking warm milk, try a glass of tea to lessen your snoring.
Avoid sleeping on your back to reduce nightly snoring. If you tend to roll on your back when you sleep, attach an object on your back. If you do accidentally roll onto your back, the large object will make it too uncomfortable to stay there.
You have tools at your disposal now to lessen your snoring, Use the information you’ve just read, to reduce snoring and sleep better.