A lot of people suffer the effects of snoring. You might be the snorer, but you might be the one who must sleep with the one that is snoring loudly. Snoring can even affect marriages. Whether you are keeping your partner up all night or they are the one putting up with your snoring, the advice in this article should help.
One way to prevent snoring is to ensure that your body is always hydrated. When you are suffering from dehydration your nasal secretions become thicker and clog up your nose which leads to snoring. You can decrease your chances of snoring by drinking a minimum of 10 glasses of water per day. If you find it difficult to drink that much water, you can substitute any beverage that doesn’t contain caffeine.
If you are someone who suffers from congestion because of allergies or other types of issues, you are probably going to snore while you sleep. When you’re congested, it can constrict your airways and make it more difficult to breathe. This makes you snore. 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.
Have a discussion with your doctor about any medications you are taking that could be causing your snoring. Some prescription medicines tend to cause snoring. Muscle relaxers, sleeping pills, pain killers and antihistamines relax muscles and restrict the airway. Restricted airways can cause you to snore.
You can do some exercises to reduce your snoring by placing your tongue behind your front teeth. For the next three minutes, slide your tongue backwards, and then toward the teeth. You can practice keeping your passageways open so that your snoring is reduced as it is easier for air to get into your lungs.
Before you go to bed, eat a spoonful of honey. While the reason honey helps is not completely clear, many people swear by this remedy to prevent snoring. Since honey is an effective ingredient in many folk remedies, it’s not surprising that it can help with snoring too.
Exercise your tongue regularly. Stick your tongue out and pull it back in to exercise it. This may sound silly, but it actually strengthens your tongue muscles. While you’re doing this, keep your tongue rigid when it’s extended. Point the tip of your tongue in one direction, followed by another. Make sure you point your tongue in all four cardinal directions. This will strengthen the muscles of your tongue and reduce your snoring.
The home remedy “tennis ball cure” is something many supposedly former snorers swear by. Use a sock to make a “pocket” that you place a tennis ball inside of, and sew the sock and tennis ball to the back of a sleep shirt that isn’t baggy. The ball serves as a reminder to stay off your back, even while you’re sleeping. Once you are comfortable with sleeping off of your back, you can stop using the tennis ball.
An adjustable bed is a tool which can help reduce snoring. This type of bed can be adjusted so that your upper body is in a more vertical position when sleeping. This keeps your airways from crunching up under your weight and this, in turn, can be a tremendous help in reducing your snoring.
Although you might not like hearing this, shedding weight can eliminate your snoring. Excess weight builds up on all areas of the body, and the neck area is no exception. This weight will end up putting pressure on your airways, and can cause a partial obstruction, which leads to vibrations that causes snoring.
Just getting enough sleep every night can make you snore less. Following a consistent sleeping schedule is also necessary. You should head for bed at the same time every night and get up around the same time each morning.
As you have seen, snoring is a common ailment. Snoring not only disrupts the sleep of the snorer but affects those in the same household with a snorer as well. Use the information in this article to help you find ways to cope with snoring and begin to sleep soundly again.