My husband used to snore so loud that I wasn't able to sleep at night! We sent him to a sleep clinic and he received a CPAP machine, and now we both get a sound sleep nightly. Read on for some tips to help you overcome your snoring problem and get some shut-eye.
Most people snore during their deepest sleep while lying on their back. Usually, it is not a problem unless the snoring disturbs their sleeping partner, in which case, they will probably be awakened and be asked to roll on their side. This action is probably the first and oldest cure for snoring.
Stick to a regular bedtime, and practice good sleep habits in general to reduce the incidence of snoring. If you go to bed overtired, sleep erratic hours, or have other bad sleep habits, you may sleep very deeply which relaxes the muscles in the back of your throat more than usual. This can contribute to snoring.
If you want to stop snoring, talk to your dentist or physician about a mouth guard. The purpose of the guard is to keep your teeth together, and to ensure that the lower jaw muscles do not relax so much that your air passageways slacken, and snoring starts again. That's the last thing you want!
In order to reduce snoring you should not drink alcohol or take any kind of sedative or relaxant, including antihistamines for several hours before bedtime. Any of these things make the muscles in your body relax. Relaxed muscles close up your airway even further than normal. The blockage can cause snoring or make it worse than usual.
To cut back on your snoring, it's important to have a regular exercise regimen. When you're working your abs or your legs, your throat muscles are also working too. This makes your air passages firmer -- making them more likely to stay open and prevent snoring on your part.
In order to reduce snoring at night, work to clear your nasal passages before going to bed. You can take a nasal decongestant (pill or spray), or sleep with a neti pot next to your bed for a more organic solution. Getting the mucus out of your passages will make it less likely that you will snore.
Ready to stop snoring? There are some throat exercises you can do to keep your throat muscles stronger. One thing you can do is repeat the five vowels out loud, consistently, for three minutes consecutively, several times a day. Building your throat muscles will reduce your instances of snoring.
Smoking tobacco makes snoring worse, so people that snore should quit smoking. Until you can quit, you should limit your smoking as much as possible, especially before bedtime. Smoking causes your throat, mouth, and nasal passages to swell up and become inflamed. If you do not smoke for several hours before bed, your tissues have a chance of returning to normal which will help reduce your snoring.
Some doctors believe that building up the muscles in your upper throat can end snoring problems. One physicians believes that singing is a great remedy for snoring because it strengthens the muscles in the throat and soft palate. A healthy muscle tone can prevent your airways from tightening during the night, preventing snoring, and allowing you to get a restful night's sleep.
To stop snoring, you may want to consider surgery. There are a number of different procedures that make your airway wider by taking out all of the obstacles that are keeping the air from moving uncomfortably. What these technologies have in common is that the surgeon will take out all of the roadblocks in your passageways -- curing your snoring problem.
Eliminate stress as often as possible from your day, from a physical and emotional perspective. Stress and increased levels of anxiety can worsen snoring during the night and put a damper on a quality night of rest. Take care of all your issues during the day in an effort to maximize quality of sleep.
Consider a change in your sleep position, if you are wanting to eliminate snoring. The majority of snoring takes place when people sleep on their backs. This is due to throat muscles relaxing and collapsing. Sleeping on your side will prevent this from happening, and can bring a quieter and more restful night of sleep.
If you are becoming a nuisance to yourself and someone you love because of snoring, try this tip. Oils, such as peppermint, eucalyptus and menthol have been known to shrink nasal passages, reducing the chances of snoring. Just rub a little around your nostril opening and you should notice a decrease in your snoring.
The older you get, the more you will have to do in order to keep yourself from snoring. Narrower airways await you as you age, and this creates a higher chance of you snoring as you sleep. Make sure you are doing everything you can in order to prevent snoring as you get older.
Use a neti pot to reduce your snoring. A neti pot is a specialized device that allows you to purge your sinuses with warm water. They are available at practically any health food store and can be a tremendous asset in keeping your nasal passages clear so you don't snore.
Eat a light dinner if you are trying to stop your snoring. When you have a heavy meal, your stomach expands and fills more of your abdominal cavity. If you have less food in your stomach before you lay down, this will increase the capacity your lungs have for taking in oxygen.
If you are living with someone who snores, your nights may be filled with frustration and your days with fatigue. After advising your loved one to make an appointment with a doctor, try some coping techniques for yourself. These could include some earplugs at night to drown out the noise, or headphones hooked up to some soothing music to get the same effect.
When my husband had his test I decided to get my own, only to find out I have a similar condition. While a CPAP machine can seem scary at first, I've fallen in love with mine and couldn't sleep without it. Using the tips in this article will help you to get things under control just as we have!
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