Snoring is a hindrance when trying to get a good night’s rest, and it’s oftentimes more serious than some loud, amusing sounds. It may be an alert sent out by the body to tell you something is wrong with it. Follow these tips to identify the causes of snoring so it can be treated properly.
To stop yourself from snoring, you may want to change positions when sleeping. When sleeping on your back, your head is placed too low for your throat to stay open and allow you to breathe properly. Roll onto your side to make sleeping easier and less stressful on your neck, and you will be less likely to snore.
Another way to help stop yourself from snoring, is by using a couple pillows and propping yourself up into a sitting position while sleeping. This will help stop the nose from getting stuffed with mucus, and will allow your nose to stay clear. This stops snoring for good!
Sleeping pills can contribute to snoring, so you might actually get a better night’s sleep if you avoid them. One of the things that sleeping pills do is relax your muscles. This includes the muscles that help keep your sinuses and airways open, leading to a restricted breathing passage. This will cause you to snore in your sleep.
Snoring can be stopped using something as simple as nasal strips. They have the same general appearance as a Band-Aid. They are not the same as bandages, however. These strips will hold your nasal passages opening, allowing more air to enter. Keeping these passages open ensures easier breathing through your nose, which means those snores that keep your or someone else up at night become a thing of the past.
Avoid alcoholic beverages to minimize your snoring issues. You must also avoid antihistamines, tranquilizers and sleeping pills prior to bedtime. These medications serve as muscle relaxants which can shrink your airway, and make you snore more.
To reduce your snoring problem, try sliding your tongue against the back of your front teeth. Slide your tongue backwards, then slide it forward against your teeth. Do this repeatedly for three minutes. This exercise will work your throat muscles, opening airways and helping to minimize your snoring.
Make sure that you are using a humidifier every night in the bedroom. Humidifiers create constant streams of moisturizing, warm vapors. Breathing in those vapors moisturizes your throat and your nasal passages. This could reduce snoring.
A tennis ball can often be used to reduce snoring. Attach the ball in the center of your back on the shirt you wear to bed. Doing this will ensure that you will not roll onto your back while sleeping. It is proven that sleeping on your back increases snoring while sleeping in the side position decreases snoring.
Avoid back sleeping, if you want to stop snoring. If you are finding avoiding sleeping on your back challenging, try strapping a large stuffed backpack onto yourself before you get into bed. Using this technique will cause you to experience mild discomfort if you rollover onto your back while sleeping.
Snoring may be more than an inconvenience–it may be a sign of a serious health problem. When the body provides such signals, it is wise to take a proactive approach. Apply the tips from above to help you figure out what your snoring causes are, and what you can do to give yourself a better night’s sleep.