When people snore, they make loud, irritating noises while sleeping, and often do not even realize that they are doing it. Many people snore loudly, but don’t find out because friends or loved ones don’t tell them. Snoring is not only embarrassing but can indicate more serious underlying problems. Read this article to find out how you can reduce your snoring efficiently.
Ironically, by taking sleeping pills, you could end up snoring. Therefore, if you do not take them, you will greatly reduce the risk of snoring. A sleeping pill works by relaxing your muscles. The pills that keep your nasal passage open will sag, so this leads to the passages becoming narrower. This often results in snoring.
Make sure that your nasal passages remain open so that snoring can be avoided. Clogged or constricted noses can cause snoring. A great way to clear up your nose is to use vapor rubs, humidifiers, neti pots or steam showers. Nasal strips are a good option, as they open up the nasal passages, increasing the amount of air you breathe through your nose.
If allergies or other conditions are causing congestion, you are more prone to snoring. Congestion makes passages and airways in the nasal cavity become blocked, which inhibits the flow of air and develops into snoring. Taking a decongestant an hour before bed can help to clear out your nose and allow you to sleep well.
Prescription medications may be causing your snoring, speak with your doctor about it. Some medications will cause snoring as a side effect. Muscle relaxers, sleeping pills, pain killers and antihistamines relax muscles and restrict the airway. A restricted airway will also contribute to excess snoring.
Nasal strips may help alleviate snoring. These strips are similar to a Band Aid. Apply them to your nose to breathe properly. They will help you breathe easier by keeping nasal airways open. This will make breathing from your nose easier, and you will stop snoring.
If you are a smoker, chances are good that you are also a snorer. If you can’t quit altogether, at least kick the habit for the few hours immediately before bed. Smoking causes your throat to swell up and your air passages to get much narrower. Narrow air passages mean you will snore more. So, not smoking before bed will mean that your airways stay more open.
Ask your pharmacist to recommend a remedy to stop your snoring. Prescription medications also exist, but they are usually more expensive than over-the-counter treatments. These types of medicines decrease swelling, and other things which lower the ability of air passages.
Check out any medications you are on for potential causes of your snoring. Many prescription medications can cause mucosal membranes to become dried-out, which then leads to swelling and impeded airflow. 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.
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 the tongue is extended outwards, hold it taut and the point it towards the east, and then towards the west. Point to the four directions of the compass. You lessen your likelihood of snoring when you build up your tongue muscles.
Refrain from sleeping on your back in order to minimize the chances that snoring will occur. To help you stay off your back, sew a tennis ball on the back of the top of your pajamas. This will prevent you from sleeping on your back, as rolling onto your back will cause discomfort.
Many people who snore while sleeping are unaware they are doing so, unless someone tells them. While it’s a great embarrassment to be told you snore, you should be glad that your loved one wants to help you. Apply the above tips to sleep quietly and hopefully stop snoring for good.