If you snore, you are certainly not alone. Nearly half of all men and a quarter of all women snore. Snoring gets more frequent and worse as you age. If you are eager to stop a snoring problem, either of your own or of someone else’s, then this article can help.
Try changing your sleep position, in order to reduce snoring. Sleeping on your back can force your head down and cause your throat to close up somewhat. Sleep on your side, as a means of making sleep easier on your neck, and to help reduce your snoring.
If you are a smoker and you snore, you may want to consider quitting smoking. Smoking irritates your throat and causes it to swell, leading to blockage and snoring. Throat inflammation leads to snoring, and snoring, in turn, leads to a sore throat.
You may seem to get a good night’s sleep with sleeping pills, but keep in mind that one side effect is an increase in snoring. You may reduce your snoring risk by not using them. A sleeping pill works by relaxing your muscles. This will also relax the muscles that control your nasal passages, which means less air can get through. The outcome of this is that you end up snoring.
Make sure you are hydrated well to help prevent snoring also. When you are hydrated, your nasal passages stay unclogged and you are able to breathe without snoring. To prevent snoring, stay hydrated by drinking eight glasses of water every day.
Avoid any use of illegal drugs. Illegal drugs can contribute significantly to your snoring issues. Many illegal drugs are depressants which relax your muscles including those in the neck. Other drugs bought off the street, such as pain killers, can also have this effect. While awake, the sense of being relaxed may be appealing, but once you drift off, you will surely snore.
In order to decrease your snoring, you need to be getting a lot of excellent exercise. Exercise helps prevent snoring by regulating your breathing patterns. Exercise not only helps to keep your respiratory system in good working order, but also is a wonderful stress reducer. High stress levels can alter breathing and increase the chances of snoring.
You can diminish your snoring by quitting smoking. If quitting doesn’t work, ensure that you don’t smoke within two hours of your bedtime. The passages through which air flows in your body will narrow when your smoke, due to swelling in your throat. If you are able to stop smoking, you reduce the swelling and often the snoring will be minimized or eliminated totally.
Drinking alcohol will make snoring worse, so quit now. Avoid sleeping pills, antihistamines and tranquilizers before bed. These medications serve as muscle relaxants which can shrink your airway, and make you snore more.
Use an simple tongue exercise to alleviate snoring. Run your tongue across the back side of your upper teeth. Using a repetitive motion, slide your tongue backwards, then bring it back up to your teeth for approximately three minutes. This will help to work the muscles in your jaw and throat, and can reduce snoring.
Do you think there is any truth to the assertion that loud singing can help you cut down on your snoring? This technique is supported for the relief of snoring. It builds the muscles within the palate and throat as well. When these muscles are toned, your air passages are less likely to narrow at night, and once you fall asleep, snoring should not be an issue.
You can reduce snoring by reducing your weight. Extra weight around your airway can cause an increase in pressure, which can lead to snoring. This can even cause your airways to partially collapse during the night. You can notice quite a difference in your snoring if you even lose a few pounds.
Snoring irritates both you, and the one you sleep with. It can also cause other medical problems too. If your partner or you are affected by snoring, it is a good idea to take some time and learn more about it. Put the information you just learned to use and get a better night’s sleep.