Lots of people snore while sleeping without even knowing it. Until their partners or friends let them know, most snorers don’t even know they’re doing it. It can be an embarrassing problem, and it might be an indication of health issues. Read on to find ways to stop your snoring.
To keep yourself from snoring, try changing your sleeping position. People snore more often when they sleep face-up, as gravity forces the head downward, which will cause their throat to constrict. Roll onto your side to make sleeping easier and less stressful on your neck, and you will be less likely to snore.
You are more likely to snore if you are overweight. Excess body weight is not always the culprit, but it can be difficult to breathe if your neck area has extra fat. If you have recently gained a few pounds and your snoring has worsened, lose the weight and you may reduce your snoring.
If your nasal passages remain open, you can prevent yourself from snoring. A nose that is clogged or constricted can be a cause of snoring. When you catch a cold, clear your nose with a neti pot, humidifier, steamy showers or vapor rubs. Nasal strips are another good option. These lift your nose open and let more air in.
Stay well-hydrated to prevent snoring. If you don’t drink enough water, you can dehydrate yourself. This thickens your nasal secretions and makes it harder for you to breathe. Your clogged airways can cause you to snore. Drink at least 1 ounce of water for every 2 pounds of your body weight, to ensure you stave off dehydration and avoid snoring.
You should try elevating your head when you sleep. You can get more support and a higher head position by using an extra-thick pillow. If necessary, use two or three pillows to get the desired elevation. Your head will be up higher while you sleep, so you will breathe more easily and snore less.
Getting an adequate amount of exercise can help to reduce snoring. Exercise helps you to regulate your breathing, both while awake and asleep. Exercise not only keeps your lungs and nasal passages in optimal condition, it also keeps your stress levels down. We are often more prone to snoring when we are under stress.
If you want to decrease your snoring, you will need to quit smoking. If you’re unable to quit successfully, try not to smoke for at least two or three hours prior to going to bed each night. Every time you smoke a cigarette, your throat swells up, and your air passages narrow. An inflamed throat and narrow pathways will cause snoring; therefore, not smoking can lead to less swelling of the throat and less snoring
If you suffer from snoring and are overweight, you should use consider losing some weight. Having excess fat around the neck will put an increase of pressure on the airways. The pressure can cause the airway to close off. Even just losing a little weight can reduce your snoring greatly.
Check out any medications you are on for potential causes of your snoring. Certain medications dry out the nasal membranes, which can make them swell and reduce how much air can pass through them. 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.
Do not exercise too heavily within one hour of bedtime. Physical exercise can take your breath away when you lie down. This can lead to airways which are constricted, and then comes the snoring.
A humidifier can help in your battle against snoring. Humidifiers add moisture to the air in your bedroom. Breathing the vapor into the nasal passages and throat can moisten your airways. This can reduce the amount of snoring you do.
Dairy products can cause snoring, even in those who do not suffer from lactose intolerance. Dairy products can increase phlegm production and this excess phlegm can then restrict the airflow through your breathing passages causing you to snore. Replace milk with other beverages and stay away from cheese and yogurts to see if it makes a difference.
You won’t know you snore until someone tells you, but once they do it’s up to you to fix it. You should not feel embarrassed and focus on finding a solution for your snoring. If you snore, use the tips in this article to help you stop as soon as you can.