This article is for you if anyone in your life, including yourself, is a snorer. It will give you plenty of information on how to reduce your snoring, and get a restful night’s sleep.
To stop snoring, you must discover the reason you are snoring to begin with. For example, certain medical conditions cause snoring, and if you do not get it treated, your snoring will not get any better. The snoring may increase as the condition worsens.
Quit smoking if you want to stop snoring for good. Smoking irritates your throat and causes it to swell, leading to blockage and snoring. If the tissues in your throat are swollen, you are more likely to snore.
While you are sleeping, it helps to have your head elevated. Lay on a thick pillow, which will help support your head. You can also double up on pillows. If your head is elevated, the airflow should be much better and you will not snore.
Being overweight, specifically those with excessive neck fat, are more likely to snore. Build-ups of fatty tissue around the windpipe area in larger people, can exacerbate the issue. If you are carrying around a couple of extra pounds, it may help if you lose some weight. Not only can you stop your snoring, but you will be healthier as well.
If you are active and exercise regularly, this will help you stop snoring. Exercise helps prevent snoring by regulating your breathing patterns. Exercise reduces your stress, as well as helps your lungs stay healthy. Too much stress can change the way you breathe, thus increasing the probability of you snoring.
To stop snoring, try getting a firmer pillow. Your throat muscles can relax too much while sleeping on a soft pillow, thus allowing your airways to constrict. You will begin snoring because it is difficult for air to get through. The air passages will stay open if your pillow is firm.
If you want to decrease your snoring, you will need to quit smoking. If quitting is not an option, refrain from smoking for several hours before you go to bed. The passages through which air flows in your body will narrow when your smoke, due to swelling in your throat. Narrow airways create more snoring; therefore, by eliminating smoking you will not snore.
Speak with your pharmacist about medications that can be taken to reduce your snoring. Although prescription treatments are also available, you may be able to save money if you can find an effective over-the-counter product. The medications will help symptoms like swelling, inflammation and other things that cause your nasal passages to narrow.
Performing throat exercises can make you less likely to snore. Work your tongue by sliding it across the backside of your upper front teeth. Slide your tongue toward the back of your mouth and bring it back to the front for about three minutes. Developing stronger muscles should help you keep your throat and nasal pathways open while you sleep.
You can reduce snoring by reducing your weight. If you have extra fat, especially around your neck, this will put an increased amount of pressure directly on your airways. The narrowing of your airways can cause snoring. Even a modest amount of weight loss can improve your sleep and decrease snoring.
Limit the duration of exercise you get during the hour before going to bed. Exercising this close to bedtime can leave you breathless as you try to sleep. Exercising can leave you short of breath, which will constrict your airways.
Hopefully, after reading through this article and gaining all of the knowledge that you gained, you can feel a little less self conscious about going to sleep. Just remember to constantly apply what you learned, and keep in mind that you’re only going to help yourself if you stay committed to using what you gained from this article.