Many people have snoring problems, yet most of the time, nobody talks about this type of problem. This makes it harder to figure out what to do if you snore. If your snoring has made it impossible to get a restful night of sleep, this article will be extremely helpful.
Keep nasal passages open if you want snoring to stop. Having a nose that is clogged or constricted can contribute to snoring. Use humidifiers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. Nasal strips are also a great option, especially if you’re chronically congested.
Keep your head elevated while sleeping in order to decrease your snoring. A thick, firm pillow offers extra support for your head and neck. You could also stack a couple of pillows together. This puts your head at a more natural angle, which keeps air flowing through your nasal passages and reduces snoring.
Overweight individuals, including those with excess neck fat, are more likely to snore. The excess fatty tissue surrounding the windpipes of overweight people doesn’t help the situation. If you’re overweight, try to lose a few pounds. You will feel better and look better, and there is a good chance you will sleep better too.
It’s important to exercise to prevent snoring. This helps to form the proper breathing patterns, so that you can take long deep breaths at night. Exercise will help improve the health of your respiratory system, as well as reduce your stress levels. Too much stress can change the way you breathe, thus increasing the probability of you snoring.
If you are a smoker, chances are good that you are also a snorer. If you find it impossible to stop smoking, then at least cut it off in the hours that precede sleep. Smoking reduces the amount of space available in your airway by making your throat swell. Constricted airways lead to more snoring, and quitting smoking can stop this problem from occurring in the first place.
Consult your pharmacist to see if there are any recommended over-the-counter (OTC) snoring remedies you might try. There are various prescriptions, but OTC medications can work and save you money too. Each medication treats a different cause, including congestion, swelling and muscle relaxation.
If snoring is a problem for you, avoid alcoholic beverages. Other medications such as sleep aids, sedatives or allergy medications should also not be taken before sleeping. These items help to relax all of your muscles, including your throat, which can lead to a restricted airway, and therefore snoring.
Even if you are not lactose intolerant, dairy products may be a common transgressor of snoring. They tend to increase your mucus production and accumulation, which blocks your nasal passages. Try replacing the customary warm milk with warm tea instead to see if that cuts back on snoring problems.
Before you head to bed, have some spoonfuls of honey. No one seems to know why honey is such an effective treatment, but many people swear by it. Honey is used in folk remedies to soothe many health conditions, so it is not surprising that it may help snoring as well.
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. This will cause you to be uncomfortable if you roll onto your back while sleeping, and you will quickly re-position.
One thing that might help you snore less is an adjustable bed. These beds offer you the option of positioning your upper body at several different angles. This position can keep your tongue and airways from collapsing in on themselves, and keeps your snoring to a minimum.
If you snore, consider that your allergies might be to blame and get them treated. When allergies are not treated, swollen nasal passages can make it impossible to get any air through your nose and this may result in mouth breathing. Breathing through the mouth will frequently cause snoring. If your allergies aren’t that severe, use an OTC antihistamine. Otherwise, consult your doctor for further advice.
Hopefully this article has provided you with some suggestions you can put to immediate use, to free yourself from the aggravations of snoring. Make sure to put these ideas to work for you, and look for a decrease in your snoring.