If you live with someone who snores, or if you snore yourself, you know how irritating it can be. Snoring is usually more of a problem for those who try to sleep through it, but it can cause problems for the snorer too. The following tips will help you find ways to solve the problem.
In order to reduce snoring, try a change of sleeping position. The average snorer snores when they are on their back because their throats slightly close, which restricts the amount of air that is able to pass through the airway. Make sleep easier by rolling over to your side. This will also reduce the stress in the neck, and snoring won’t be as likely to occur.
Smoking causes your throat to swell, which in turn causes you to snore at night. One good way to prevent snoring is to stop smoking now. Try a smoking cessation class, over-the-counter nicotine patches or a prescription medication from your doctor. You will not only improve your health and prevent lung cancer, but you will sleep better at night.
Stick to a regular bedtime, and practice good sleep habits in general to reduce the incidence of snoring. If you go to bed overtired, sleep erratic hours, or have other bad sleep habits, you may sleep very deeply which relaxes the muscles in the back of your throat more than usual. This can contribute to snoring.
Opening up your nasal passages can help to stop your snoring. A nose that is clogged or constricted may be one of the causes of snoring. Increase the humidity of the air entering your nose by using a humidifier or a steam shower to humidify the environment, or vapor rub to help your body, when your nose is plugged. You can also try nasal strips, which lift the nose open and allow more air to pass through.
Do not take illicit drugs. Illegal drugs can contribute significantly to your snoring issues. Marijuana and similar drugs relax you. Of course pain killers that you find on the street have these same relaxing effects as well. These things might make you feel good during waking hours, but once you fall asleep, you’ll start snoring.
The usage of nasal strips are a great choice to relieve snoring. These strips look much like a Band-Aid. However, nasal strips and Band-Aids are quite different. Nasal strips have been designed specifically to keep your airways open. You will be able to breathe more easily, and, in turn, stop snoring.
People who carry excess weight, especially in their neck area, are more likely to snore. The snoring is worse due to the extra fat around their windpipes. Think about losing weight if you are a little on the heavy side. In addition to looking and feeling more active, you will sleep snore-free as well.
A decrease in snoring is just one more reason to quit smoking. If you just can’t give up that habit, try not smoking for a couple of hours before you go to bed. Smoking causes your throat to swell up and your air passages to get much narrower. If you are able to stop smoking, you reduce the swelling and often the snoring will be minimized or eliminated totally.
In order to reduce snoring you should not drink alcohol or take any kind of sedative or relaxant, including antihistamines for several hours before bedtime. Any of these things make the muscles in your body relax. Relaxed muscles close up your airway even further than normal. The blockage can cause snoring or make it worse than usual.
The informational tips listed above can help you get back to healthy sleep patterns. Consider trying one or more of them and you can begin to feel more energetic and less irritable. There is no doubt that your significant other will also appreciate the peaceful nights that are sure to follow.