If you are embarrassed by how loud you snore when you sleep, then you should read this article. There is information here that may help you alleviate some of the snoring symptoms you suffer from as you sleep, and finally find some peace while you rest.
To stop snoring, you must discover the reason you are snoring to begin with. Certain health issues can cause snoring, and left untreated, snoring will never get better. Ignoring a bigger medical issue could even make matters worse, in terms of both snoring and general health.
If you smoke, it may be wise to quit smoking to help you stop snoring. Smoking results in tissues at the rear of the throat being irritated, and swelling can ensue. Swelling in your throat is one of the most common causes for snoring.
One way to cut down on snoring is to stay in a healthy weight range. In some cases, the presence of excess fat around your neck can cause your throat to partly obstruct while you sleep and make you snore. If you have recently gained a few pounds and your snoring has worsened, lose the weight and you may reduce your snoring.
Have you heard that singing can help to alleviate snoring? When you sing, you make the muscles in your throat work and get stronger. When you have strong throat muscles, the chances of snoring are reduced. Also, some musical instruments, like the trumpet or saxophone, can strengthen your throat muscles.
Sleeping Pills
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. The way sleeping pills function is by relaxing your muscles. Muscles that hold your nasal airways open will relax, causing them to slacken. Because of this, you will eventually snore.
Throat exercises can help reduce snoring. One exercise to help against snoring is to press your tongue against your front teeth. Slide your tongue backwards, then bring your tongue against your top teeth; repeat these motions for 3 minutes. This tongue exercise will help strengthen your muscles so that your tongue does not fall backward so easily, and may help reduce snoring.
To reduce snoring, try losing some weight. When fat builds up in your neck, your airway is subjected to it pressing up against it. This can cause your airway to slightly collapse in the middle of the night. Even just losing a little weight can reduce your snoring greatly.
Don’t engage in vigorous exercise right before bed. The shortness of breath that can be associated with exercise is not helpful when going to sleep. Your air passages can become constricted, which in turn results in snoring.
If you snore, watch what you consume before bed. Alcohol, muscle relaxants and other medicines can cause your throat muscles to weaken. If this happens, they could collapse inward, causing an obstruction in your air passage, which may result in snoring. If you find that you are thirsty before going to bed, you should drink a glass of water.
Dairy Products
Dairy products can cause snoring even if you are not lactose intolerant. Dairy products promote the formation of mucus and phlegm that contribute to narrowing of the air passages in the nose and throat. Replace milk with other beverages and stay away from cheese and yogurts to see if it makes a difference.
Hopefully, you have learned some great methods from this article so that you will not have to feel so anxious about sleeping. Use what you learned to see improvements, and you should continue to see them if you use the information here.