You may not want to admit it, but your snoring can have a huge impact on those around you. It can cause sleep deprivation for those who are kept up by it, and it can have serious health issues associated with it. Keep reading to find out what are the causes of snoring, and what you can do to eliminate it.
If you regularly use cigarettes and other tobacco products, you probably also snore. The ingredients in these products dries out the mucosal membranes in your nose, mouth and airway, which leads to difficulty breathing and loud snoring. If at all possible, do not smoke cigarettes within five hours of your bedtime as the smoke will cause your airway to become inflamed.
Sleep more upright. Elevating your upper body can relieve both gravity and pressure, allowing you to get a full night’s rest without snoring. Use pillows or put some bricks under the headboard. Even just a slight elevation can stop you from snoring, so try it out and see what height works best for you.
Make sure your nose is clear and open to help prevent snoring. Clogged or constricted noses can cause snoring. Placing a humidifier in your room, using a vapor rub or a neti pot can all help you to clear out your nose when you have a cold, and stop your snoring. You might give nasal strips a try, as well; these lift your nasal passages open, allowing air to flow more freely.
If allergies or other conditions are causing congestion, you are more prone to snoring. When you are congested, your nasal passages will become constricted, blocking airflow and causing you to snore. There are many types of medicines that you can take to de-congest your body for a peaceful sleep.
Sleep on your side to minimize your chances of snoring. If you sleep on your back, your tongue may fall back into your throat and obstruct the airways. This can result in snoring. Sleeping on your side keeps the tongue from falling back into the throat, so you are less likely to snore.
Many throat exercises are out there that will help you strengthen your throat and stop snoring. One of these is to hold your mouth open, and then slide your jaw to the right. Hold it in place for thirty seconds. Then repeat by pushing your jaw to the left side and holding for thirty seconds. Stronger muscles mean less snoring.
Surprisingly, one cure for snoring is to sing aloud. This technique is supported for the relief of snoring. It builds the muscles within the palate and throat as well. 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.
As is the case with many things, admitting you have a problem is the first step. Take the advice from this article and find ways to solve your problem. Your health and the health of those closest to you will thank you for it. Sleep is essential for good moods and good health.