Snoring is an affliction that lots of people have to deal with. If you snore, it affects the quality of your sleep – and of those who sleep with you! Snoring even has the ability to ruin your relationship. The following article has advice for anyone who is dealing with troublesome snoring.
Many people have found that sleeping in an upright position helps to combat snoring. Prop yourself up with an extra pillow or two. You keeps nasal drainage from bulking in your nose passages so that they can flow into the lungs. This has the effect of cutting down on snoring.
You can reduce or prevent your snoring by drinking plenty of fluids that keep you hydrated. When you are hydrated, your nasal passages stay unclogged and you are able to breathe without snoring. To minimize the risk of snoring, you should try to drink at least 10 cups of hydrating liquid (anything non-caffeinated, ideally water) in the course of the day.
Keep your head elevated while sleeping in order to decrease your snoring. The easiest way to elevate your head is to use a thick pillow. Also, you can use two or three pillows. By elevating your head, you will keep your airways open, which helps to cut down on snoring.
Speak with your doctor to see if one of your medications is creating your snoring. There are prescription medicines that have snoring as a side effect. Muscle relaxers, sleeping pills, pain killers and antihistamines relax muscles and restrict the airway. These restricted airways can cause snoring.
Overweight people are more likely to snore due to the excess fat in their neck area. The excess tissue of fat surrounding overweight people’s windpipes do not help the situation. If you are a little heavier than you should be, endeavor to become thinner immediately. You will sleep better, feel better, and look better.
Getting an adequate amount of exercise can help to reduce snoring. This helps to form the proper breathing patterns, so that you can take long deep breaths at night. The exercise is vital to the respiratory system staying in shape, however, it greatly reduces stress. Too much stress can change the way you breathe, thus increasing the probability of you snoring.
A great way to keep yourself from snoring is to ask your pharmacist for an over-the-counter anti-snoring remedy. Prescription medications are also available, but an over-the-counter medicine doesn’t cost you as much money. Snoring remedies generally reduce swelling, and address other issues that might cause a narrowing of your airways.
Try doing a throat exercise that involves sliding the tongue against the back of the top front teeth to reduce snoring. Pull your tongue back towards your throat and then slide it forward up to your teeth, and continue this alternation for three minutes. Developing stronger muscles should help you keep your throat and nasal pathways open while you sleep.
If you have snoring issues, look at your medications to see if they might be causing it. Some medications will dry out your nasal membranes, swelling your nasal passages and restricting your airflow. Other medicines, such as sedatives and muscle relaxants, can cause such slackening of the muscles in your throat, that adequate breathing becomes difficult and snoring is more likely.
As noted above, many people snore. Someone who snores not only sufferers from disturbed and restless sleep, he or she can disrupt the sleep patterns of the other people living with them, too. The advice you have read here can help you solve your snoring problem and bring back your nights of peace and quiet.