Don’t Let Snoring Keep You Up At Night

Everyone should sleep around 7 or 8 hours each night to be alert the next day and to maintain good health. That can be difficult if you or your partner snores. This article will provide some methods that you stop snoring.

Keeping your body weight under control is an important factor in avoiding snoring. Although excess weight does not directly correlate with snoring, excess neck fat does put more pressure on airways, louder and more frequent snoring may be the result. If you have recently gained a few pounds and your snoring has worsened, losing the extra pounds and maintaining your weight should help to eliminate your snoring.

Stay at a healthy weight and you can keep snoring down. Body weight may not always exacerbate snoring; however, if there is extra fat within the neck area, your airways could be constricted and this does lead to snoring. You may find that your snoring problem improves when you lose excess weight.

TIP! Never use illegal drugs. These illicit drugs can contribute to your snoring.

Make sure that your nose is clear and open so that snoring can be avoided. A nose that is clogged or constricted can cause you to snore. If you are suffering from a cold, use vapor rubs, humidifier or a neti pot to clear the blockage in your nose. Nasal strips are a good option, which open the air passage by lifting your nose open, are also an option.

If you snore while pregnant, see your physician immediately. Snoring in pregnancy is common due to extra weight and pressure on your body, but you should make sure that it is not limiting the oxygen supply to your baby. See a doctor as soon as you do not have a life-threatening problem.

Allergies and other sources of congestion can contribute to snoring problems. Congestion in your airways and nasal passages inhibits airflow and makes it difficult to breathe while sleeping. One relatively simple way to get rid of this is to have a decongestant at the ready. Taking one when things get bad can really help you sleep better.

TIP! An active lifestyle can reduce your snoring greatly. Over time, physical exercise works to regulate your breathing; as a result, you become less likely to snore.

You can cut back on the amount of snoring by giving up smoking. If you’re unable to quit successfully, at least avoid smoking in the last few hours you are awake each day. Smoking causes the throat to swell up and the air passages to tighten. Narrow airways create more snoring; therefore, your throat will not swell as often and snoring should be less of a problem for you.

A good way to keep yourself from snoring is to go to a pharmacy and have the pharmacist recommend an over-the-counter anti-snoring remedy. There are of course remedies you can get via prescription, but if you can get an over-the-counter medicine to work, you will probably save money going that route. These medicines reduce swelling in the throat so more air flow through your nasal passages.

If you are a smoker, chances are good that you are also a snorer. However, if quitting is not an option, refrain from smoking in the hours before bedtime. Smoking increases throat swelling and your air passage is minimized. Narrow airways create more snoring; therefore, by eliminating smoking you will not snore.

TIP! You can talk to a pharmacist about any over-the-counter products that may stop snoring. You could get prescription medication for snoring but if you find one that works at your local pharmacy, it will be less expensive.

Avoid exercising in the last hour before bedtime. Physical exertion can shorten your breath away when you sleep. This can narrow your air passages, and then comes the snoring.

Lactose Intolerance

Avoid drinking alcohol if you snore. Other medications such as sleep aids, sedatives or allergy medications should also not be taken before sleeping. These medications serve as muscle relaxants which can shrink your airway, and make you snore more.

TIP! Turn over to sleep on one side at night to cut down on snoring. Laying on your back can increase your chance of snoring.

Dairy products can cause more health problems than just lactose intolerance, even in those who do not suffer from lactose intolerance. To determine if this is the cause of your snoring, substitute warm tea for a customary glass of warm milk.

Many people are advocates of a cure aptly named “tennis ball solution.” This reminds you to not sleep on your stomach or side. Once you learn to sleep on your side, the tennis ball can be removed.

Perhaps medications you are taking are responsible for your snoring. Some medications cause the nasal membranes to dry out, which causes swelling that constricts airflow. Other medications can cause sedative effects which make throat muscles relax and minimize air when asleep.

TIP! When snoring has become routine for you, then take a look at the things you are eating prior to sleeping. Any kind of drug can relax your throat muscles to the point that you can’t breathe properly.

Losing weight may help you reduce snoring. Excess weight builds up on all areas of the body, including the neck area. This results in partial obstruction and it will cause it to become obstructed leading to the noises associated with snoring.

You might want to consider if nasal dilators may help reduce your snoring. While few people snore through their noses, it’s an issue for some. These dilators fit inside the nose and work to keep them open. This can stop snoring for those who snore.

Dairy products can cause snoring even if you are not lactose intolerant. This occurs because dairy products promote increased phlegm production. The excess phlegm obstructs the airways in both your throat and nose. If you customarily drink warm milk before bedtime, try drinking warm tea instead. Warm to help aid in sounder sleep without the problems associated with warm milk and snoring.

TIP! Sleep on your side to stop snoring. Attach something to the middle back of your shirt to ensure you don’t roll over onto your back.

You may well find the dentist if you’re having snoring relief you seek by making a quick visit to your dentist. He can create a mouth-guard using a mold of your own mouth. This mouth guard, worn only at night, lowers the jaw forward and keeps your tissues from collapsing when you sleep, which causes the snoring.

Breathing with your nose makes it so that the air never passes through your throat.Ask your doctor or pharmacist to show you these devices.

If you have allergies and snore, investigate your allergies as a source of the snoring. If allergies go untreated, they cause a swelling of your nasal passages and this keeps you from breathing through your nose. This inevitably makes people snore. If your allergies aren’t that severe, use an OTC antihistamine. Otherwise, consult your doctor for further advice.

TIP! Dairy products may increase the possibility of snoring if drunk or eaten close to bedtime. If you are eating them just before going to bed, stop doing so for seven days and see if things get better.

You need to avoid sleeping pills and alcohol when trying to prevent your snoring because they can both depress the nervous system and relax your throat muscles, and that is what makes you snore.

Don’t consume dairy right before you want to prevent snoring. Eating dairy may produce mucus that may cause you to snore. The mucus can block your airways, and this is what is at the root of snoring more than normal.

Believe it or not, sleep itself can help to solve a snoring problem. Keeping a consistent sleep schedule is just as important as how much you sleep. You need to go to bed at night at the same hour, and wake up at the same hour each day.

TIP! Your dentist may be a helpful ally in your fight against snoring. The dentist can take a mold of the shape of your mouth and create a custom mouth guard.

Snoring can negatively impact the camaraderie and your partner or spouse. Snoring can alienate a partner due to the disturbing nature of frustration or anger and possibly even result in separate sleeping arrangements.

You should consider trying out various medications or tools that are available specifically to help with snoring. There are sprays, such as nasal strips, and snoring strips that can all reduce snoring on some people. Regardless of the treatment you decide to use, always consult with your doctor first to get his recommendations on the best approach for your specific needs.

One thing many snorers ignore is how their snoring effects the relationship with their partner or spouse. Snoring can cause anger, frustration, and ultimately, separate sleeping arrangements. This can damage a relationship, so head to your physician to find out how to improve things before it gets too late.

TIP! Nasal strips can provide great relief to people who snore. They stick to your nose and pull up your nostrils, opening them and permitting more air to travel through.

Dealing with allergies is a good first step to eliminate snoring.Allergies often lead to a stuffy nose and produce respiratory trouble. Allergy sufferers will then breathe through the mouth, which along with other conditions, may cause snoring.

Try to not eat a lot of food or drink a lot of alcohol consumption about three hours prior to going to sleep. Heavy meals and too much alcohol both tend to relax throat muscles. Even if you never snored before, this may cause you to start!

People with allergies who snore, need to take their antihistamines away from bedtime. Antihistamines can cause you to feel drowsy and have relaxed air passageways, and this in turn causes a great number of people to snore. If you have to take one, do so before bed.

TIP! Take note of what time your meals are and alter these accordingly to reduce your snoring. For dinner, eat a light meal early in the evening.

Snoring can seem like an unmanageable, and overwhelming issue, to deal with. In fact, this is not true. There are a number of techniques you can use to reduce your snoring, or get rid of it altogether. Apply the tips above, as at least a few solutions should work well for you.

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