You’re not alone with your snoring problem. Forty percent of men and twenty-five percent of women suffer from snoring. Snoring gets more frequent and worse as you age. If you are eager to stop a snoring problem, either of your own or of someone else’s, then this article can help.
Changing sleeping positions can help stop snoring. When sleeping on your back, your head is placed too low for your throat to stay open and allow you to breathe properly. Sleeping on the side is easier, less straining on the neck, and it reduces snoring.
Many people find significant relief from snoring by sleeping in a more upright position using several pillows as props. This will help stop the nose from getting stuffed with mucus, and will allow your nose to stay clear. This will help stop snoring.
If you don’t want to snore, drink plenty of water and other fluids. Snoring can be caused by your nasal passages producing thicker mucus. This is caused by being dehydrated. Try to consume about 10 cups of water every single day, in order to reduce the chance of you snoring.
A firmer pillow may also help reduce snoring. A pillow that is too soft can actually be too relaxing, encouraging the muscles in your throat to go slack and ultimately reducing the effective size of your airway. Because air is having a harder time getting through, you’ll start snoring. Switch to a firm pillow, and your passageways will stay open.
Sleep on your side to help prevent snoring. Sleeping on your back makes it much more likely that you’ll snore. However, if you roll over onto your stomach, your neck will experience stress. Sleeping on the side is the best position if you tend to snore.
You’ve probably never thought about singing being a cure for snoring, but it may be. Studies show that your throat muscles become stronger as you sing. Increasing the strength of the muscles in your throat will open airways and decrease snoring.
Eating smaller portions in the evening before bed, may help relieve snoring. Large meals that are eaten too close to sleep fill the stomach. A full stomach will push the diaphragm upwards, towards the throat area. This pressure can constrict your airways and increase the possibility of snoring. Constricted air flow and a throat that is narrow are among the primary reasons for snoring.
Make sure that you try to moderate the amount of exercise within an hour of going to bed. Straining your body through exercise and lifting can make it hard for you to breathe at night. This can constrict airways, and cause additional snoring.
You probably get tired of hearing this, but getting thin will probably make you snore less. Excess weight builds up on all areas of the body, and the neck area is no exception. This weight will end up putting pressure on your airways, and can cause a partial obstruction, which leads to vibrations that causes snoring.
Mandibular Advancement Appliances
Ask your doctor about mandibular advancement appliances. This appliance is inserted into your mouth against your upper and lower teeth. As the name suggests, mandibular advancement appliances, position your jaw somewhat forward of it’s normal position and this can help alleviate snoring.
Snoring is a bothersome problem for both the one who snores, and for anyone who sleeps with them. And depending on why you are snoring, it can become a dangerous medical problem. So, if you or your loved one are known to snore, it is a good idea to get as much information about it as you can. Use the advice that you have learned from this article and appreciate more nights of quiet sleeping.