Most people snore, but some people are very active snorers. Yet, if you feel that you snore a bit too much while you sleep and you want to get rid of some of the snoring you do while you’re in slumber land, then this is the article for you.
You must ascertain the cause of your snoring if you want to end it. Certain health issues can cause snoring, and left untreated, snoring will never get better. It may get worse, actually.
Drink lots of water to help stop snoring. When there is a lack of water, your nasal secretions become denser and are more likely to increase clogging of your air passages. If you drink at least ten glasses of water — any beverage without caffeine will work — you will be less likely to snore.
Prop your head up when sleeping, to minimize snoring. A thick pillow will support your head allowing your air passages to remain open. If necessary, use two or three pillows to get the desired elevation. Doing this will keep the head upright. As a result, your airflow will be increased, and your snoring can be prevented or reduced.
Alcohol should be avoided to help alleviate snoring. Avoid antihistamines, tranquilizers and other sleeping pills at bedtime. These items help to relax all of your muscles, including your throat, which can lead to a restricted airway, and therefore snoring.
To reduce your snoring problem, try sliding your tongue against the back of your front teeth. Using a repetitive motion, slide your tongue backwards, then bring it back up to your teeth for approximately three minutes. Working the muscles this way can help your airways remain open so that you are less likely to snore.
Snoring can be reduced by eating smaller meals in the evening. Large meals, especially ones close to bedtime, fill up the stomach. This will cause your diaphragm to be pressed up towards the throat, and the subsequent pressure could cause blocking, or decrease the space near your throat. Having a narrow throat along with reduced airflow are common causes of snoring.
Avoid exercising in the last 60 minutes before you go to bed. Physical exertion can shorten your breath when you sleep. This will reduce the amount of air that can enter your body, increasing the chances for snoring.
If you regularly snore, you might want to carefully consider what you eat immediately before you go to sleep. Things such as muscle relaxants and alcohol can cause the throat muscles to relax. As these muscles become relaxed, they compromise your airway. As a result, you snore loudly. If you want to stay hydrated before bed, then water is always your safest choice.
Change your sleeping position to help cure your snoring. Usually, snoring occurs in a person who is sleeping on their back. Sleeping on your back causes the throat muscles and tissue to relax, partially closing your airway, which leads to snoring. However, if you switch to side sleeping, this will stop that from occurring, and a more restful sleep without snoring could follow.
Even though snoring occurs while you sleep, there are things you can do to control it. If you apply the information from these tips, you should be able to cut back on disruptive snoring. As a result, you (and your partner) can enjoy a full night’s rest.