Make Snoring Go Away With These Easy Steps
If you are troubled by snoring, you’re not the only one. Snoring is a problem for approximately 40% of men in our population, as well as 25% of women. The frequency of snoring only increases as people get older. This article has some effective advice for you, or someone you love who snores, and may help to reduce this problem.
To reduce snoring, keep your airways open. A clogged nose, or one that is otherwise constricted, may contribute to snoring. If you are suffering from a cold, try using a vapor rub, humidifier or a neti pot to clear the blockage in your nose. Nasal strips are also a good investment in the fight against snoring. These are placed over the bridge of the nose and allow extra air to flow through by forcing the nasal passages to open.
Don’t overeat or drink alcohol within 3 hours of bedtime if you wish to reduce your snoring. Alcohol and eating heavy meals tend to relax the throat muscles. The more relaxed your muscles are, the more likely they are to collapse and cause your airway to be restricted, which leads to snoring.
Visiting your dentist may provide you with the solution to your snoring. They will be able to make for you a mouth-guard, which is done by taking a mold of the inside of your mouth. When you wear the mouth guard at night, it will pull your jaw forward just a bit, so that the tissues in your throat do not collapse while you are asleep; this way, you won’t snore.
It is generally a good idea to use a humidifier before you go to bed at night if you suffer from snoring. Humidifiers add humidity to the air which moisturize your airways, resulting in easier breathing.
Do some research to determine if internal nasal dilators can effectively alleviate your snoring. Snoring normally occurs in the back of the throat; however, there are certain people who snore through their nose. Nasal dilators fit your nasal passages to assist them in staying open. This can stop snoring for those people that suffer with this condition.
Re-examine the times that you eat if snoring is a concern. Try hard to finish eating well before going to bed and make sure it is only something light. Foods that are rich and dairy products should be avoided because they are more conducive to building up mucus. Drink a cup of tea with a little honey before going to bed, as this will relax your throat.
If you eat smaller meals later in the day, your snoring will likely be reduced. Large meals close to bedtime will fill up your 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. A primary cause of snoring is a partially closed airway and the reduced airflow that results.
Smoking can be a factor in your snoring levels. Quitting can ease this. Smoking irritates the tissues of your throat, which leads to swelling. One of the major causes of snoring is a swollen throat.
To keep yourself from snoring, try changing your sleeping position. Most of the time sleeping on your back can cause you to snore because gravity pushes your head down, causing your throat to close a little. Sleeping on your side will lessen the weight on your neck and make snoring more unlikely.
Your pharmacist might be about to recommend a remedy for your snoring. There are several over-the-counter options available. Prescription treatments exist, too, but over-the-counter options are a good starting place, because they are less expensive. Many of these medications will reduce swelling, and therefore help with your snoring problem.
Snoring can be irritating to yourself, and the person sleeping next to you. It may be dangerous medically, but it all depends on the cause. If your partner is affected by this, it is in your best interest to learn as much as possible about it. Use the advice that you have learned from this article and appreciate more nights of quiet sleeping.