Snoring affects many people, even those who do not snore. Perhaps you tend to snore, or maybe you wish your spouse would sleep more quietly. Snoring can even affect marriages. If you tend to snore yourself or you’re simply trying to live with someone who does, you may find the tips and tricks presented below to be of some use.
People who tend to snore should consider falling asleep on their side when going to bed. Studies show that when people fall asleep on their side as opposed to their back, snoring will occur less often. You may have to get used to this new sleeping position. However, this is a simple and effective way to eliminate snoring problems.
Allergies and other sources of congestion can contribute to snoring problems. Congestion makes passages and airways in the nasal cavity become blocked, which inhibits the flow of air and develops into snoring. One method to avoid the congestion is to take a decongestant before going to bed.
Elevate your head while you sleep, to reduce snoring. A thicker pillow will do a better job of supporting your head. Using two or more pillows is also a possibility. If your head is elevated, the airflow should be much better and you will not snore.
A hot or dry bedroom can cause you to snore. When nasal passages get dry, they have a higher chance of getting clogged, and that will make the snoring worse. In order to keep moisture in your room, you should consider opening a window during the warmer seasons or purchasing a humidifier to use during the cooler seasons. Both of these will help to keep the inside of your nose and throat moistened.
When snoring has become routine for you, then take a look at the things you are eating prior to sleeping. Everything from alcohol to muscle relaxants can loosen the muscles in your throat. As these muscles become relaxed, they compromise your airway. As a result, you snore loudly. Stick to water if you need to drink something to rehydrate yourself before going to bed.
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Taking medications such as sleeping pills or using alcohol to sleep will not help you with a snoring problem. These drugs cause the muscles to relax a lot, including the ones in your throat, and that only serves to make the snoring worse, and sometimes much louder. You may have to talk about difficulties you are having with sleep with some type of medical professional.
Sometimes, snoring can result from consuming certain foods or drinks, or taking certain medication. Regular or heavy usage of alcoholic beverages and sedatives should be avoided. These depress your central nervous system, relaxing the muscles in your body. As the throat muscles relax, they do not function correctly.
Snoring is bad enough on the person suffering it, but it can hurt a relationship with a significant other, too. Snoring may cause frustration, anger, and finally a situation that leads to separate sleeping arrangements. Because this isn’t healthy, you should visit your doctor in order to get relief from snoring for you or your partner.
It isn’t fair to physically punish your snoring partner who is keeping you awake all night. You can just make a bitter situation out of something that someone can’t control, so try your best to phase out the noise and don’t let your emotions get the best of you. Try using earplugs next time.
Don’t engage in vigorous exercise right before bed. Physical exercise can take your breath away when you lie down. Your airways may be constricted, leading to more snoring throughout the night.
If you want to keep snoring at a minimum, try sleeping on one side when in bed. It has been shown that sleeping on your back increases the risk of snoring. However, if you roll over onto your stomach, your neck will experience stress. This is why it’s good to sleep on your side.
As mentioned earlier, a large number of people are affected by snoring. Snoring doesn’t just affect the snorer; it bothers everyone who lives in the house. These tips can help you battle your snoring and give you more peaceful nights.