This affects 25% of women and 40% of men. The frequency of being affected by snoring increases as people get older. If you are eager to stop a snoring problem, this article is your go-to guide to understand the causes of snoring, continue on for great advice on this topic.
Try changing your sleep position, in order to reduce 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 your side reduces stress on your neck and decreases your likelihood of snoring.
Try sleeping in a different position.Lying on the back causes most people to snore because the head is forced downwards by gravity, resulting in an obstruction of your airway.
One way to reduce snoring is to make “fish faces”. While it sounds odd, practicing this facial expression can workout the muscles in your throat and face. Close the mouth and suck your cheeks in.Move the lips as if you were a fish. You want to do this a couple of times every day.
If you smoke and you snore, quit smoking. Smoking causes the tissues in your throat to become irritated, which in turn causes your throat to swell. If the tissues in your throat are swollen, you are more likely to snore.
Nasal Passages
Keep your nasal passages open if you want snoring to stop. A nose that is clogged or constricted can be a cause you to snore.Use neti pots, steam showers, neti pots or vapor rub to clear your nose. Nasal strips are a good option, as they open up the nasal passages, are also an option.
As silly as it may seem, singing may be the answer to curing your snoring. It works because singing uses and strengthens 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.
Keep yourself hydrated to reduce the likelihood of snoring. If you’re dehydrated, your nasal passages will secrete thicker mucus, which can clog the airways and cause snoring. To cut back on snoring, stay hydrated by drinking eight glasses of water every day.
The use of illegal drugs can make your snoring problems. Marijuana and similar drugs are designed to create a feeling of relaxation. Pain medications also have the same thing. You might like the relaxed feeling when you are still awake, but once asleep, your snoring will begin.
Sleeping pills are known to cause snoring: stop snoring by avoiding sleeping pills if they have this effect on you. Sleeping pills cause all of the muscles in your body to relax. Muscles that hold your nasal airways open will relax, causing them to slacken. The result is the snoring sound as the air moves through these restricted air ways.
You can reduce your snoring you do by giving up smoking. If you can’t quit altogether, refrain from smoking for several hours before you go to bed. Smoking causes your throat to swell up and the air passages to get much narrower. Narrow airways create more snoring; therefore, your throat will not swell as often and snoring should be less of a problem for you.
A great way to decrease snoring habit is to shed some weight. This pressure will increase throughout the night causing your airways collapsing slightly while you are sleeping. Just a few pounds can make a big difference in the amount of snoring you experience.
Illegal drugs are bad for a myriad of reasons. These can cause you to snore. Marijuana and other similar drugs are designed to create a feeling of relaxation. Pain killers do the same thing to your body. These things might make you feel good during waking hours, but once you fall asleep, you’ll start snoring.
Some medications dry out your nasal membranes which can cause swelling and impede the flow of air.
Eating a smaller evening meals can help to reduce snoring. Eating a lot near bedtime fills your stomach to be full.
Prop your head up so you can sleep easily instead of snoring. Lay on a thick pillow, which will help support your head. Using multiple pillows may help you, too. This will keep your head more upright, which will increase your airflow, and can help reduce or prevent snoring.
Avoid exercising during the last hour prior to bedtime. Physical exertion can shorten your breath when you lie down. This can lead to airways which are constricted, increasing the chances for snoring.
Lactose Intolerance
You are more prone to snoring in your sleep if you are congested because of allergies and other things. Congested nasal passages don’t allow air to pass through easily, leading you to breathe through your mouth and snore. One way to get rid of it would be to take decongestant medicine before going to bed, so you are able to get a more quiet nights sleep.
Dairy products can cause more health problems than just lactose intolerance, even in those who do not suffer from lactose intolerance. If you currently enjoy a glass of warm milk before bed, try replacing the milk with tea, instead! That will help you relax and open your airways!
As bad as your snoring might bother you, it also is bothersome to your partner. There is also a potential for the underlying cause to be dangerous to a person’s health. If your partner is affected by this, it is in your best interest to learn as much as possible about it. Apply the tips laid out here, and you will be able to enjoy a quieter night of sleep; maybe tonight!
Speak to the doctor about any prescription medications that may cause your snoring. Some of these medications can make you snore. Sleeping pills, muscle relaxers, pain killers, and antihistamines can all make the muscles in your neck too relaxed, leading to airway restriction. A restricted airway will also contribute to excess snoring.