Is Snoring Interfering With Your Rest? Read These Tips.

Many people are embarrassed by the fact that they snore. Most people who snore are very self conscious about it, and have resigned themselves to thinking that there is not much they can really do about it. This is just not true, the tips provided in this article can help you learn different ways to make some of your snoring disappear while you are sleeping.

Keep your BMI at it’s optimum level to reduce snoring. While being overweight is not always the cause of snoring, it can contribute, as the fat in your neck can increase the pressure on your throat. If you have recently gained a few pounds and your snoring has worsened, lose the weight and you may reduce your snoring.

Some people find sleeping with pillows stacked under their back to be helpful in reducing snoring. This puts you in a nearly sitting position. This keeps any nasal drainage from gathering in the passages in the nose, and instead allows them to flow down into the lungs. You may find that it helps alleviate or reduce your snoring.

Sleeping Pills

Sleeping pills can contribute to snoring, so you might actually get a better night’s sleep if you avoid them. Your muscles do relax when you take sleeping pills. Muscles that hold your nasal airways open will relax, causing them to slacken. This restricts your air flow and causes you to snore.

Stay at a healthy weight and you can keep snoring down. Although obesity and snoring are not directly correlated, if you have a lot of excess fat around your neck, you should be aware that the fat can place extra pressure of your airways and restrict air flow, which can cause snoring. If you notice that your snoring becomes worse when you gain a few pounds, shedding the extra weight will probably help you.

Nasal strips can help limit snoring. The strips are reminiscent a Band-Aid. They do a lot more than a Band-Aid ever could! They keep your nasal passages from becoming constricted. That makes it easier to breath from your nose and, when you do, you are no longer snoring.

If you are overweight, losing weight will likely make a difference in your snoring. Extra fat, especially the fat that surrounds your neck, adds pressure on the airways. This pressure will increase throughout the night causing your airways to constrict. Just the loss of a few pounds will make a big difference in the amount of snoring you experience.

Using sleeping pills is a real catch-22 if you have trouble with snoring. The pills make it easier to get to sleep, but they also encouraging snoring, making your sleep less restful. Part of the way that sleeping pills work is by relaxing the muscles throughout your body. The muscles that keep your nasal passage open will lose their ability to do that, leading to a narrower nasal passage. This constriction of your airways can lead directly to a night filled with snoring.

Keep a humidifier running in your bedroom during the night. Humidifiers put out a consistent stream of warm vapor that can moisturize the air. Breathing this vapor coats the entire airway, including your throat and nose, with moist air. One benefit of this is a reduction in your level of snoring.

Another option for snorers with a sweet tooth, is to take a spoonful of honey before bedtime. No one really knows why it mitigates snoring, but the anecdotal evidence that it does work is strong. Since honey is an effective ingredient in many folk remedies, it’s not surprising that it can help with snoring too.

Never use illegal drugs. They can have a big impact on whether or not you snore. Marijuana can affect you the same way legal prescription medications do; it relaxes you. Pain killers do this too. Relaxation might feel good when you are awake, but when you finally fall asleep, you snore.

Avoid Sleeping

You will probably not be as likely to snore if you avoid sleeping on your back. To avoid sleeping on your back, attach an uncomfortable object to the rear of your pajamas. This way, when you do end up rolling over onto your back, you will immediately experience discomfort and will not want to remain in that spot.

If you suffer from congestion due to allergies or other issues, you are much more likely to snore while sleeping. Congestion makes passages and airways in the nasal cavity become blocked, which inhibits the flow of air and develops into snoring. 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.

You allergies may be to blame if you suffer from snoring. When allergies are not treated, swollen nasal passages can make it impossible to get any air through your nose and this may result in mouth breathing. This causes snoring in most cases. If your allergies aren’t that severe, use an OTC antihistamine. Otherwise, consult your doctor for further advice.

Sometimes it is hard to hear this, but losing weight can help with some snoring problems. Extra pounds weigh down your entire body, including your neck. This will put pressure on the airway and it will cause it to become obstructed leading to the noises associated with snoring.

Cutting down on your smoking is a great way to minimize your snoring. If you are unable to stop smoking, cut down and do not smoke near bedtime. Smoking causes the air passages to shrink due to swelling in the throat. Narrow airways encourage snoring; if you can quit smoking, your throat will not swell as often and snoring should be less of a problem for you.

Dairy Products

If your partner informs you that you frequently snore, dairy products could be the culprits. If you usually eat cheese and drink milk before bed, try giving up this habit for about 10 days to see if your snoring improves. Dairy can cause mucus to build in the throat of some individuals. This could result in snoring. Feel free to continue eating dairy products. Just eat them for breakfast and lunch rather, than dinner.

Check with your pharmacist about anti-snoring medications that are available over-the-counter. You could get prescription medication for snoring but if you find one that works at your local pharmacy, it will be less expensive. These medications work by counteracting swelling, and other causes of restricted airways.

Hopefully, these tips will help you stop snoring and bothering anyone when you sleep. Use the tips you just learned and put in the effort. If you do, you’ll notice that your snoring has dramatically improved.

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