While snoring is very common and very irritating, few people take the initiative to actually do something about it. If you or your partner have had enough of snoring, keep reading. This article is packed with useful tips and ideas for putting an end to snoring.
It might seem a bit silly, but singing just might be a good solution for snoring. Singing is a great way to exercise and strengthen the throat muscles. By building strength in your throat muscles, you can alleviate snoring. Musical instruments, such as the saxophone or trumpet, may also strengthen throat muscles.
Keep nasal passages open if you want snoring to stop. A nose that is clogged or constricted in another way can cause you to snore. Use humidifiers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. Nasal strips can also help you because they actually lift your nose open, allowing air to enter.
Illegal drugs are bad for a myriad of reasons. Many drugs, legal and otherwise, increase the likelihood of snoring. Marijuana and similar drugs relax you. Other drugs bought off the street, such as pain killers, can also have this effect. Relaxation might feel good when you are awake, but when you finally fall asleep, you snore.
Prop your head up when sleeping, to minimize snoring. Use a thick, supportive pillow. Also, try using several pillows to prop your head up. This puts your head in a more upright position, and that increases airflow which may result in a reduced amount of snoring.
If you are suffering from allergies, you may be congested, which can cause you to snore at night. When you are congested, your nasal passages will become constricted, blocking airflow and causing you to 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.
Have a discussion with your doctor about any medications you are taking that could be causing your snoring. There are prescription medications that cause snoring. Medication like pain killers, sleeping pills, muscle relaxers, and antihistamines can relax muscles and restrict airflow. When your airways are restricted, snoring can occur.
If you smoke, quitting can diminish your snoring. However, if quitting is not an option, refrain from smoking in the hours before bedtime. Smoking causes inflammation and swelling in your throat, which narrows your airway. When your airways are restricted, you’re more likely to snore. Therefore, if you quit smoking, you reduce the risk of your throat becoming swollen and decrease your chances of snoring.
If you snore, you should avoid drinking alcohol. You should also refrain from using sleeping pills, tranquilizers and antihistamines before going to sleep. These substances all work by relaxing your muscles, and in your throat this can lead to restricted air passageways and increased snoring.
Snoring can be reduced by eating smaller meals in the evening. Large meals close to bedtime will fill up your stomach. This will cause your diaphragm to be pressed up towards the throat, and the subsequent pressure could cause blocking, or decrease the space near your throat. When a throat is narrowed or blocked, airflow is reduced and may result in snoring.
With the information from this article, you should be better prepared to stop snoring in its tracks. Take heart in knowing that there are many things you can do at night to get the rest you need. By using the great advice in this article, you will be able to rid yourself of snoring, and finally sleep properly.