Millions of people snore. Even if you don’t snore yourself, you may find that snoring is negatively affecting your sleep if someone else in your household snores frequently. Snoring can affect marriages. The following article has advice for anyone who is dealing with troublesome snoring.
Try sleeping in different positions. 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. In order to make sleeping more pleasantly, lie on your side. This will definitely reduce your snoring.
If you smoke cigarettes, there is a good chance that you also snore. Quitting one can mean quitting the other. Smoking causes the tissues in your throat to become irritated, which in turn causes your throat to swell. When your throat swells you are more likely to snore.
Stay well-hydrated to prevent snoring. If you don’t drink enough water, you can dehydrate yourself. This thickens your nasal secretions and makes it harder for you to breathe. Your clogged airways can cause you to snore. It is recommended that you get at least 64 ounces of water per day to reduce snoring.
Your odds of snoring go up considerably if you have allergies or similar issues that cause nasal congestion. Congestion causes the nasal cavities to contract, which may block the air resulting in snoring. One way to combat this is take decongestant medication before bedtime, so that you can get a more peaceful night of sleep.
If you want to stop snoring, upgrade to a pillow that is a bit firmer. Softer pillows cause the muscles in your throat to relax, making the air passages too narrow. You snore because your airways are somewhat obstructed. A firm pillow can help to open your airways.
If you want to decrease your snoring, you will need to quit smoking. If you can’t quit altogether, at least kick the habit for the few hours immediately before bed. Smoking causes the throat to swell and the air passages to tighten. Cutting back on smoking or eliminating it entirely will reduce the amount of throat inflammation you suffer and make snoring less common for you.
Performing throat exercises can make you less likely to snore. Work your tongue by sliding it across the backside of your upper front teeth. Thrust your tongue back and forth, from the back of your throat to the back of your teeth. Do this for several minutes. You can improve the amount of air you take in while you sleep and make snoring less likely with this exercise, because it tones the muscles that keep your airways open.
If snoring is a problem for you, rule out your medications as a possible cause. Some medications will dry out your sinuses, causing your throat to swell and obstruct airflow. Some medications also cause your throat muscles to relax to the point that you can’t breathe properly while you’re asleep.
As noted above, snoring affects a great many people. Snoring can make it hard for you to sleep, and probably affects the people who sleep in your house as well. The hints you’ve read here should help you to end snoring for good.