Around eight hours of sleep is usually required to be alert and healthy for the next day. It is vital that this sleep be restful sleep, however. This can be difficult to get if you or someone you sleep with snores. Here are a few suggestions that will help overcome this problem.
Smokers who also snore really need to think about quitting. Smoking causes the tissues in your throat to become irritated, which in turn causes your throat to swell. Snoring is often caused by swelling within the throat.
You may find that raising your head onto 2 or more pillows while sleeping, will help reduce or eliminate snoring. You keeps nasal drainage from bulking in your nose passages so that they can flow into the lungs. When this happens you’re less likely to snore.
To reduce snoring as much as possible, stay at a weight that is healthy. Although excess weight does not directly correlate with snoring, excess neck fat does put more pressure on airways, which could result in snoring. You may find that your snoring problem improves when you lose excess weight.
Taking sleeping pills to get to sleep can actually increase the chance that you will snore, so refrain from taking them. Sleeping pills work because they relax your muscles. This will also relax the muscles that control your nasal passages, which means less air can get through. Then you’ll be snoring.
Consume plenty of liquids if you want to reduce or eliminate snoring. If you are dehydrated, your nasal passages will secrete thick mucus and this causes snoring. To cut back on snoring, you should drink as much water and caffeine-free drinks as possible every day–at least 10 full glasses.
If allergies and congestion are a part of your life, this can impact the frequency of snoring during the night. Congestion causes nasal passages and airways to become constricted, which can block air and result in snoring. Taking a decongestant an hour before bed can help to clear out your nose and allow you to sleep well.
Exercise often to reduce the intensity of your snoring. Exercising regulates the patterns to your breathing, which could help to prevent snoring. The exercise helps in two ways. Your stress is reduced, and your breathing system is kept in tip-top shape. When you are stressed you tend to snore more in your sleep because you experience higher levels of breathing.
To reduce snoring, try losing some weight. Excess fat, especially fat around your neck, puts increased pressure on your airways. Your throat will collapse overnight, causing you to snore and choke. Even a modest amount of weight loss can improve your sleep and decrease snoring.
If snoring becomes a problem, investigate the possibility that the medications you take may be the cause. Some medications dehydrate your nasal membranes. If this happens, the membranes swell, making it harder to breathe, and you snore as a result. There are also medications designed to sedate; they end up relaxing your throat so that airflow is restricted during sleep.
Whatever you ingest before bed, can affect your snoring. Many foods and beverages contain mild sedatives, which can cause the muscles located in your throat to relax too much. This causes the muscles in your throat to collapse inwards and restrict the airflow through your breathing passages that cause you to snore. If you want to stay hydrated before bed, then water is always your safest choice.
When you snore, you might start to think that you will never overcome the problem. But, this is not reality. It is possible to do a number of things to reduce snoring, or stop snoring altogether. Get started with the tips here, and you’ll be sleeping soundly soon.