Snoring is actually very common, though many people think they have to accept it, and that there is nothing that can be done to stop it. If you wish to learn how you can reduce your snoring, then read the rest of this article to learn some great tips that will help you do just that.
In order to keep yourself from snoring, stay hydrated. When you are suffering from dehydration your nasal secretions become thicker and clog up your nose which leads to snoring. Aim for 10 or more cups of water or other caffeine-free beverages each day, to reduce the likelihood that you will snore.
Stay away from illegal drugs. Recreational drug use can contribute to snoring. For instance, marijuana has the relaxation effect as prescribed tranquilizers. Pain killers bought on the street do the same thing. While awake, the sense of being relaxed may be appealing, but once you drift off, you will surely snore.
Ask your doctor if the medications you are taking can cause snoring. Some of them might be the cause of your snoring problem. Medications that are intended to relax the muscles, such as sleeping pills, pain killers, antihistamines and muscle relaxants, loosen the throat muscles constricting the airway. Restricted airways contribute to snoring.
Nasal strips may help reduce snoring. They have the same general appearance as a Band-Aid. However, nasal strips and Band-Aids are quite different. These strips are specifically designed to lift open the nasal passages. When you do this, it makes it easier for your nose to breath and it eliminates snoring.
To stop snoring, try getting a firmer pillow. Soft pillows relax your throat muscles, which causes your airway to become more narrow. Since air has a tougher time getting through your air passages, you will start snoring. Use a firm pillow to keep your throat clear.
Stop smoking, and you might stop snoring as well. If it is very difficult for you to quit, then do not smoke for several hours before you sleep. Smoking causes your throat to swell, leading to a restricted airway. An inflamed throat and narrow pathways will cause snoring; therefore, not smoking can lead to less swelling of the throat and less snoring
Check your current medications for any side effects that involve snoring. There are some medications that are drying to the nasal membranes, causing them to swell and restricting airflow. Others may relax your throat muscles and reduce your air intake while sleeping.
You should limit physical activity for an hour prior to your bedtime. Engaging in any physical exercise can exacerbate your snoring problems. If you can’t breathe properly, you may snore all night long.
Even if you never noticed you were lactose intolerant, dairy products can cause snoring. This is because dairy products encourage phlegm production, which in turn, obstructs your airway both in your nose as well as in your throat. If you usually have warm milk at bedtime, try hot mint or cinnamon tea, instead! That will help you relax and open your airways!
Many former snorers love the “tennis ball solution.” Sew a pocket to the back of your pj’s and put a tennis ball in it. Having a tennis ball affixed to your back is a sure-fire way to avoid sleeping on your back! Once you are used to sleeping in this position, you can stop sleeping with the tennis ball.
Try some simple exercises to help control or get rid of snoring. Try exercising your throat muscles for up to a half hour a day to strengthen the muscles and prevent nighttime collapses. You will execute this by voicing vowel sounds and repeated curling of your tongue. This strengthens your upper respiratory area, as well as the muscles.
Hopefully you have learned new ways to address your snoring problems and can now face sleeping with an optimistic attitude, knowing you can in fact do something about it. Go ahead and apply the tips that you have learned here, and see for yourself how simple it is to change up your sleep routine.