Let Your Spouse Sleep And Stop Snoring With These Tips

TIP! To stop yourself from snoring, you may want to change positions when sleeping. Sleeping on your back can force your head down and cause your throat to close up somewhat.

Snoring is an embarrassing condition to discuss for many people. If you are in denial, you are not giving yourself the opportunity to fix your problem. Read on to find some easy to use tips to help you get a better night’s sleep.

TIP! The first step to curing yourself of snoring is to discover the cause of your snoring. There are various medical problems that can be the cause of your nightly snoring if left untreated.

Odd as it may sound, you may be able to treat your snoring problem by singing. When you sing, you are strengthening the throat muscles. The probability of snoring decreases with the strength of the muscles in your throat. Additionally, playing certain woodwind and brass instruments can also make your throat muscles stronger.

TIP! You can reduce or prevent your snoring by drinking plenty of fluids that keep you hydrated. When there is a lack of water, your nasal secretions become denser and are more likely to increase clogging of your air passages.

Ask your doctor if any of the prescription, or over-the-counter medications, you’re taking could be causing or worsening your snoring. There are many prescription medications that can cause snoring. Pain killers, antihistamines, sleeping pills and muscle relaxers usually relax your muscles, causing a restricted airway. Airways that are too narrow cause snoring.

Nasal Strips

TIP! People who carry excess weight, especially in their neck area, are more likely to snore. Build-ups of fatty tissue around the windpipe area in larger people, can exacerbate the issue.

Nasal strips may help alleviate snoring. These strips look like a Band-Aid. However, nasal strips and Band-Aids are quite different. They will help you breathe easier by keeping nasal airways open. You can breathe more easily from your nose that way, and therefore you will not snore.

TIP! If you want to decrease your snoring, you will need to quit smoking. If you absolutely can’t quit, then stop smoking for a few hours before bedtime.

People who are a little bigger and overweight are more likely to snore because of the excess fat they have in their neck. The excessive amount of fatty tissue that is surrounding windpipes of people that are overweight does not help the situation. If you are presently overweight, think about shedding a few pounds. In addition to looking and feeling more active, you will sleep snore-free as well.

TIP! Some doctors believe that building up the muscles in your upper throat can end snoring problems. One doctor suggests that singing can help you build your throat muscles and the muscles in your soft palate.

Side sleeping is a great way to prevent snoring. It has been shown that sleeping on your back increases the risk of snoring. But don’t sleep on your stomach, because this can cause neck stress. Side-sleeping is just right; your airways stay open, and your body isn’t strained.

TIP! Check medications that could cause snoring, if you snore. As a side effect, certain medications dry out the sinuses and nasal membranes, shrinking the airways and reducing airflow.

If you lose weight, your snoring will naturally be reduced. Excess fat, especially fat around your neck, puts increased pressure on your airways. This pressure will increase throughout the night causing your airways to constrict. By losing only a few pound, you can significantly decrease your snoring.

TIP! Purchase a humidifier and keep it operating in your bedroom every night. These give off a steady stream of hot moisturizing vapor.

Use a humidifier every night to improve the air in your bedroom. Humidifiers place a constant amount of moisture into the air. When you inhale this vapor, your airway, which includes your nasal passage and throat, will get be moisturized. This could reduce snoring.

TIP! Dairy products are commonly known to cause snoring, even if you are not lactose intolerant. Dairy products lead to an increased production of phlegm, which will obstruct your airways in your nose and throat.

The ingestion of dairy products have been shown to cause snoring. They tend to increase your mucus production and accumulation, which blocks your nasal passages. Try replacing the customary warm milk with warm tea instead to see if that cuts back on snoring problems.

Dairy Products

TIP! The home remedy “tennis ball cure” is something many supposedly former snorers swear by. Attach a tennis ball to the back of your shirt by sewing on a pocket or putting the ball into a sock and then sewing that on.

Dairy products may increase the possibility of snoring if drunk or eaten close to bedtime. If you usually eat cheese and drink milk before bed, try giving up this habit for about 10 days to see if your snoring improves. Dairy products may cause mucus to accumulate in some people’s throats. This, in turn, leads to snoring. Feel free to continue eating dairy products. Just eat them for breakfast and lunch rather, than dinner.

TIP! If you suffer from snoring, you may want to consider purchasing an adjustable bed. This type of bed can be adjusted so that your upper body is in a more vertical position when sleeping.

As you read earlier, many people do not feel like they can talk about snoring problems with others. Because you now have a greater understanding of what can be done about your snoring, you can talk about it with other people so that you can not only help yourself, but you can also help others. Therefore, you should try to achieve this so that everyone can win.


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