Millions of people form all over the globe snore. While for many, it is simply a bother, it can be a sign of more serious health problems. If you have problems with snoring, or if it is happening to someone you know, continue on for some helpful advice on treating this condition.
Smokers who also snore really need to think about quitting. Smoking causes the tissues located in back of the throat to become swollen and irritated. Swelling of the throat is often the cause of snoring.
It sounds silly, but singing may actually cure your snoring. Singing uses your throat muscles, and it strengthens them over time. The probability of snoring decreases with the strength of the muscles in your throat. Musical instruments, such as the saxophone or trumpet, may also strengthen throat muscles.
Keep your weight down to avoid snoring. While being overweight is not always the cause of snoring, it can contribute, as the fat in your neck can increase the pressure on your throat. If you notice that your snoring becomes worse when you gain a few pounds, shedding the extra weight will probably help you.
Ironically, sleeping pills can cause you to snore, while not taking them will reduce your tendency to snore. Your muscles do relax when you take sleeping pills. The muscles that work to keep your nasal passages open will relax and cause your passages to become narrower. Because of this, you will eventually snore.
To reduce snoring, keep your airways open. A nose that is clogged or constricted contributes to increased snoring. A great way to clear up your nose is to use vapor rubs, humidifiers, neti pots or steam showers. You might give nasal strips a try, as well; these lift your nasal passages open, allowing air to flow more freely.
Making “fish faces” may help eliminate snoring. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring. Close your mouth, then suck in air to draw your cheeks inward. Open and close your lips as though you are a fish. To be effective, this exercise should be repeated several times each day.
Don’t use illegal drugs. These illicit drugs can contribute to your snoring. Most drugs, including marijuana, tend to cause your body to relax. Pain medications also have the same effect. Total relaxation feels good while you are awake, but can cause snoring once you are asleep.
Ask your doctor if the medications you are taking can cause snoring. Some of them might be the cause of your snoring problem. Most medications that contain antihistamines relax the throat muscles, which restricts airflow. This will contribute to your snoring at night.
Your pharmacist might be about to recommend a remedy for your snoring. There are several over-the-counter options available. Prescription medications are also available, but an over-the-counter medicine doesn’t cost you as much money. Many of these medications will reduce swelling, and therefore help with your snoring problem.
Reduce snoring by getting enough exercise throughout the day. Workouts tend to regulate breathing rhythms, which can ameliorate snoring problems. Exercise not only keeps your lungs and nasal passages in optimal condition, it also keeps your stress levels down. If you are stressed out, you won’t breathe as efficiently, so you’re more likely to snore.
If you have snoring issues, look at your medications to see if they might be causing it. A few medicines dry out your nasal passages, resulting in inflammation and reduced airflow. Some medicines have the opposite effect, loosening your throat muscles and causing them to collapse inward.
One good way to prevent snoring is to inquire at your pharmacy about over-the-counter snoring remedies. OTC snoring remedies are generally quite inexpensive, and you may just hit upon one that works for you. If not, you can consult your doctor for a prescription remedy; however, that may be more expensive. These medications reduce swelling in the nasal passages, and treat other factors that affect your breathing, as well.
Avoid drinking alcohol if you snore. Also, it is important not to take antihistamines, sleeping pills or tranquilizers prior to falling asleep. These products cause muscles in your body to relax, so this constricts your airway and can cause you to snore more.
Place a humidifier in your room that you use nightly. Humidifiers create constant streams of moisturizing, warm vapors. The added humidity will help keep nasal passages and throat tissues moisturized. One benefit can be a reduction in snoring.
Side sleeping is a great way to prevent snoring. Laying on your back increases the amount of snoring you do while you sleep. On the contrary, sleeping on the stomach can cause stress to the neck. Sleeping only on your side will assist you in sleeping through the night.
Do not exercise too heavily within one hour of bedtime. Engaging in any physical exercise can exacerbate your snoring problems. This will reduce the amount of air that can enter your body, increasing the chances for snoring.
Prior to retiring for the night, have a couple of spoonfuls of honey. Many people find this method very efficient, even though no studies have shown how honey works to reduce snoring. It is not all that surprising though, since honey is often used in folk medicine.
An adjustable bed may help to reduce your snoring. Adjustable beds allow you to change the angle of your upper body relative to that of your legs. This position prevents your airways from being compressed while you sleep, which can keep you from snoring as frequently.
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You can stop snoring by simply changing the position in which you sleep. Many times, snoring happens when a person sleeps on their back. In this position, the throat muscles and other tissues relax, and are more likely to block airways. By sleeping while on your side, you can prevent the muscles from relaxing and enjoy more restful sleep.
Alcohol and sleeping pills cause your nervous system and throat muscles to relax and make you snore. Using these substances can lead to the development of sleep apnea which can cause cardiovascular disease. These problems should convince you that you need to avoid alcohol and sleeping pills.
Think about trying one of the many remedies available to alleviate your snoring. You can find pills, sprays, and nasal strips for snoring, which many claim are effective. Before trying any new product, consult your physician.
So many people claim the “tennis ball cure” is going to work. This unique method involves putting a tennis ball on your back, by sewing a pocket on your shirt for it or putting it in a sock and pinning it to your back. The tennis ball will help keep you from rolling over onto your back while you sleep. Once you are comfortable with sleeping off of your back, you can stop using the tennis ball.
As you’ve seen, snoring can be annoying, but it may also be something serious. If you or anyone you know is concerned about snoring, have it examined as soon as possible. If you implement the ideas relayed previously, you may be able to improve your chances of having a peaceful night’s sleep.