You should sleep between seven and eight hours each night if you want to be healthy and alert. The important part is to get rested sleep. That can be difficult if you or a loved one snores. Take a look at these tips to assist with your snoring.
To stop snoring, try to find the cause of it. Sometimes snoring is the result of a larger, more significant medical problem, and trying to treat the snoring without addressing the core issue will not get rid of it. In fact, it could even get worse.
Stay at a healthy weight and you can keep snoring down. Excessive body fat, especially in the neck area, places stress on the airways that can cause them to narrow, which commonly causes snoring. If you notice you started snoring after gaining weight, going on a diet should solve your problem.
If you are snoring and you are pregnant, you have to see a doctor right away. Many pregnant women may begin snoring during their pregnancy, and this is caused from excess pressure, but you need to make sure your snoring doesn’t deprive the baby of oxygen. You will want to visit your doctor as quickly as possible in order to rule out anything that could be life threatening.
If you don’t want to snore, drink plenty of water and other fluids. Dehydration causes your nasal secretions to become thicker and to clog your pathways which makes you snore. Try to drink at least ten cups of water every day, to reduce your chances of snoring at night.
If you have a snoring problem, check with your doctor to see if any of your prescription medications might be exacerbating your condition. Some medications that you obtain by prescription can have a tendency to make you snore. There are many medications currently available that may relax the muscles in your throat and restrict airways. These medications include pain medicine, muscle relaxers, sleeping pills and antihistamines. Snoring is caused by restricted airways.
One thing that might help your snoring problem is a firmer pillow. Softer pillows cause the muscles in your throat to relax, making the air passages too narrow. Less air is flowing through your nasal passages, so you snore. A pillow that is more firm can help open up your passageways.
Here is a throat exercise that may lessen your snoring. Place your tongue up against the inside of your upper front teeth and slide it back and forth. Move your tongue back toward your throat, and then thrust it forward until it hits the back of your teeth. Repeat this cycle of moving your tongue forward and back for several minutes. This exercise will work your throat muscles, opening airways and helping to minimize your snoring.
A great way to decrease snoring is to drop some pounds. Extra fat, especially the fat that surrounds your neck, adds pressure on the airways. This can cause your airway to slightly collapse in the middle of the night. Even if you only lose a little bit of weight, it can help you stop snoring.
Run a humidifier each night when you go to bed. Humidifiers add moisture to the air in your bedroom. When you inhale this vapor, your airway, which includes your nasal passage and throat, will get be moisturized. By allowing extra humidity in your bedroom, your snoring will be reduced.
Before going to sleep, dine on a spoonful of honey. No one seems to know why honey is such an effective treatment, but many people swear by it. Honey has myriad applications in folk medicine, though, so this use is not entirely surprising.
Certain exercises may help eliminate snoring. There are throat exercises that you can do for 15-30 minutes per day that will strengthen the muscles that cause you to snore in the first place. Performing the exercise involves making vowel sounds and doing tongue curls, both of which increase the strength of the upper respiratory system, as well as the muscles that contribute to snoring.
Snoring can seem like it is an uncontrollable problem. However, this really isn’t true. Many remedies exist to combat snoring. Apply the advice in this article, and you’ll be well on your way to a good night’s sleep!