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.
Sometimes snoring is brought on by people coming down with cold or sinus problems. If a person?s nasal passages are clogged up, he or she must rely more heavily on breathing through the mouth. This causes your throat to have to try harder for air through your mouth, which causes snoring.
It is recommended for individuals so sleep on their side if they find that they are snoring a lot. Most people snore when they sleep on their back. If you find that you snore when you sleep on your back you should simply roll onto your side and try your best to find a comfortable position. This will lower the amount in which you snore.
To cut back on your snoring, it?s important to have a regular exercise regimen. When you?re working your abs or your legs, your throat muscles are also working too. This makes your air passages firmer ? making them more likely to stay open and prevent snoring on your part.
If you regularly take prescription muscle relaxers or pain medications, you might be faced with chronic snoring. If at all possible, avoid taking these medications in the hours before you get ready for bed. These drugs cause your muscles to become more relaxed, especially in your airways. As a result, it becomes more difficult to breathe, which leads to snoring.
You should avoid alcohol, sedative or sleeping pills before going to bed. These things can make your throat muscles and tissues to relax and obstruct your breathing which will cause snoring. You may feel that your snoring is causing you to lose sleep so you take a sleeping pill. But this will only make the snoring worse so you should avoid them.
Losing weight can help you to snore less throughout the night. Most people do not realize that their weight greatly affects the amount in which they snore at night. The heavier you are the more pressure that is applied to your airway, which makes you snore than you would have if you weighed less.
If you have a snoring problem, avoid sleeping on your back. This position makes snoring more likely because of the way the soft palate and base of the tongue rest at the back of your mouth. Instead, sleep on your side. You are less likely to snore in this position and your quality of sleep will likely improve.
Snoring may be a result of stuffy nasal passages. If your throat or nasal passages are blocked with phlegm, then snoring is more likely to occur. Try using a neti pot to clear your nasal passages. You can also use a decongestant to clear the passages and thin the mucous that is causing the problem.
There are some hereditary abnormalities that a person can be born with that increases the likelihood of him or her snoring at night. Also, men have a narrow nasal passageway compared to women, increasing their chances of snoring more than women. Learn what you can do in order to prevent snoring according to your unique situation.
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.
Using the tips from this article should give you at the very least, a starting point for finding a solution to your snoring problem.
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Source: http://newhealthandfitness.org/2012/02/15/learn-how-to-prevent-snoring-at-night/
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