Most people need about 7-9 hours of sleep every night to allow their mind and body to rest and rejuvenate. That said, it is essential that the sleep is quality, peaceful sleep. Snoring, whether yours or a partner’s, can make this challenging, at best. Here are some ideas to help deal with that problem.
One of the best ways to reduce snoring is by ensuring that your nasal passages are kept open. A nose that is clogged or constricted in another way can cause you to snore. If you are sick, use things like neti pots, steam showers, vapor rubs, and humidifiers to open your airways. You may want to consider using nasal strips as a means to opening up your nasal passageway, which allows you to breath easier.
If you are someone who suffers from congestion because of allergies or other types of issues, you are probably going to snore while you sleep. When the nasal passages and other airways get constricted by congestion, airflow is reduced and snoring becomes more likely. You can take decongestant medications prior to going to sleep, as this can give you some nice peaceful rest for the night.
Overweight people, especially if they have fatty deposits in the area of the neck, are more likely to snore. The excess fatty tissue surrounding the windpipes of overweight people doesn’t help the situation. Take weight loss into consideration if your weight might be a cause. This will help you sleep much better as well as making you feel and look better too.
Ask your pharmacist to recommend a remedy to stop your snoring. Prescription medications are also available, but an over-the-counter medicine doesn’t cost you as much money. These medications work by counteracting swelling, and other causes of restricted airways.
Use an simple tongue exercise to alleviate snoring. Run your tongue across the back side of your upper teeth. Slide your tongue toward the back of your mouth and bring it back to the front for about three minutes. As you engage the muscles in your mouth and jaw, you will be promoting open airways. As a result, you will be less likely to snore.
In order to snore less, sleep facing sideways. People who lie on their backs are more likely to snore. Stomach-sleeping is bad for both your neck and your back. This consideration shows why side sleeping is the most beneficial choice.
Try to lose a few pounds if you want to see a decrease in snoring. Excess fat, notably the fat on your neck, places increased pressure in your airways. This can cause your airway to slightly collapse in the middle of the night. Even losing just a few pounds can have a significant impact on your snoring.
If you are prone to snoring, then be careful about what you consume immediately before you go to bed. Muscle relaxers, alcohol and other drugs can loosen your throat muscles. This will cause your throat muscles to collapse inward and obstruct your airway enough to cause snoring. If you want to stay hydrated before bed, then water is always your safest choice.
The ingestion of dairy products have been shown to cause snoring. Dairy foods increase phlegm production, and phlegm can block airways in your throat and nose. If you usually have warm milk at bedtime, try hot mint or cinnamon tea, instead! That will help you relax and open your airways!
An exercise routine for your tongue can help solve your snoring. This may sound ridiculous, but sticking your tongue in and out functions as a form of exercise for it. While your tongue is extended, hold it rigid. Then, point the tip of it in a single direction. After you do this, go the other direction. Give your tongue exercises about a month to see if they improve your snoring habit. The muscles in your tongue will become toned and you will be less likely to snore.
You may think snoring is impossible to overcome. This turns out, however, to be false. There are a number of ways to eliminate, or reduce, snoring. Begin by implementing the advice provided here, and you will be able to experience a night of uninterrupted, restful sleep for once.