Combat Snoring By Following These Simple Tips
Around eight hours of sleep is usually required to be alert and healthy for the next day. However, this sleep does you no good if it isn’t restful. It can be challenging, though, if you or your partner snores. This article will provide some methods that you can try to deal with that dilemma.
Sleeping pills can contribute to snoring, so you might actually get a better night’s sleep if you avoid them. Sleeping pills cause all your muscles to relax, including muscles in your nose and throat. The ones that keep your nasal passages open will sag, making the passages narrower. This constriction of your airways can lead directly to a night filled with snoring.
Make sure to keep well-hydrated in order to prevent snoring. Dehydration can restrict your nasal passageways by thickening the mucus in them and making it stickier, which increases the likelihood of 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 want to stop snoring, upgrade to a pillow that is a bit firmer. A pillow that is too soft can actually be too relaxing, encouraging the muscles in your throat to go slack and ultimately reducing the effective size of your airway. Because the airflow is restricted, you start to snore. A firmer pillow will help to keep your air passages fully open.
If you smoke, quitting can diminish your snoring. If you find it difficult to give up smoking, you can enjoy some benefits by avoiding tobacco for the few hours before bed. Smoking causes inflammation and swelling in your throat, which narrows your airway. Cutting back on smoking or eliminating it entirely will reduce the amount of throat inflammation you suffer and make snoring less common for you.
Your love of singing can actually help you to fight snoring. Certain physicians tout singing as an effective way of reducing snoring, due to the build up of muscle in the throat and soft palate. These stronger muscles will keep your airway open, stopping your snoring and allowing you a good night’s sleep.
An excellent method of reducing your snoring is to lose some weight. Excess fat in your neck can increase pressure in your throat, which can cause narrowing of your airways. This may cause you to have a slight collapse of your airways during the night. Even a small reduction in weight can have a big impact on snoring.
Perhaps medications you are taking are responsible for your snoring. Some medications dry nasal membranes which makes them swell and impede the flow of air. Others can make you feel sleepy and cause the throat muscles to relax and not take in adequate air.
Try exercising your tongue! Though this certainly sounds silly, sticking your tongue in and out several times is actually valuable as it exercises several of the muscles in your mouth and throat. Hold your tongue rigid while it is extended and then first point the tip in one direction then another. In the course of each exercise, point your tongue up, down, left, and right. Your tongue will tone up and stay where it belongs as you sleep.
It can seem hard to control snoring. But, that is simply false. There are countless ways to stop snoring. Start by following the guidelines discussed here, so you can see how it feels to get a good night’s sleep for a change.