Don’t worry, you’re not the only snorer. Up to 40 percent of males and 25 percent of females snore. Snoring becomes even more common as you age. The following article will provide you with some useful tips to help stop or reduce your snoring problem, or the problem of a partner who is keeping you awake.
Keep your weight down to avoid snoring. Although excess weight does not directly correlate with snoring, excess neck fat does put more pressure on airways, which could result in snoring. If your snoring got worse when you packed on the pounds, you know what you have to do now.
To reduce snoring, keep your airways open. A nose that is clogged or constricted contributes to increased snoring. If you catch a cold try and unclog your nose by using vapor rubs, humidifiers, or steam showers. Nasal strips, which open the air passage by lifting your nose open, are also an option.
Quit using drugs that are illegal. These illicit drugs can contribute to your snoring. Most drugs, including marijuana, tend to cause your body to relax. Of course, painkillers provide this effect too. There are numerous reasons to avoid illegal drugs, and snoring is just one of them.
Congestion from allergies or other conditions which plug up your nose will cause snoring. Congestion constricts your nasal passage and airway, leading to air blockage and snoring. One method for avoiding this is by taking a nasal decongestant prior to bedtime, so that a more restful sleep is possible.
One way to reduce or prevent your snoring is with a snoring treatment that you can purchase over-the-counter. Speak with your pharmacist to find out which remedies are the safest and most effective. Although prescription treatments are also available, you may be able to save money if you can find an effective over-the-counter product. Each medication treats a different cause, including congestion, swelling and muscle relaxation.
Drinking alcohol will make snoring worse, so quit now. Furthermore, it is a bad idea to use muscle relaxers, antihistamines and pain medications immediately before your bedtime. These things cause your muscles to relax, and will limit your ability to take in air, which causes snoring.
Exercise your throat to end snoring! For example, start by sliding your tongue from your teeth to your uvula. Thrust your tongue back and forth, from the back of your throat to the back of your teeth. Do this for several minutes. Exercising your tongue muscles keeps your airways open and cuts the chance of snoring.
Sleep on your side to prevent snoring. Laying on your back can increase your chance of snoring. Furthermore, if you sleep on your stomach, you are more prone to neck stress. Sleeping only on your side will assist you in sleeping through the night.
Eat smaller evening meals to reduce snoring. Going to bed with a full stomach will likely exacerbate your snoring. This causes your diaphragm to be pushed up into your throat. This increased pressure can cause your throat to be blocked. When your throat is narrow, airflow is restricted so you are more likely to snore.
Snoring irritates both you, and the one you sleep with. And depending on why you are snoring, it can become a dangerous medical problem. If you or your sleep partner is being affected by your snoring, it’s time to learn as much as possible about your affliction. Use what you’ve learned in the preceding paragraphs and help both you and the people you love sleep peacefully.