If you are a snorer, you are definitely not alone. 2/5 of men and 1/4 of women are reported to snore. The prevalence of snoring becomes even greater as people age. If you are interested in reducing how often you snore, or helping a family member who has this condition, this article might just help.
You might try changing your sleeping position in order to decrease the possibility of snoring. Sleeping on your back can force your head down and cause your throat to close up somewhat. Roll onto your side to make sleeping easier and less stressful on your neck, and you will be less likely to snore.
Figuring out the cause of your snoring might be difficult, but it will aid in your treatment. For instance, there are medical problems, including sleep apnea, that can cause snoring. The only way to diagnose these is to see your doctor and begin treatment. In fact, your snoring could actually become worse.
Snoring and smoking are not a good combination, so it’s yet another good reason for you to quit. When you smoke, your throat’s back tissues may become irritated and cause your throat to swell. Swelling in the throat is a leading cause of snoring.
If allergies and congestion are a part of your life, this can impact the frequency of snoring during the night. Congested sinuses restrict airflow through the nasal passages, which makes you snore. Taking a decongestant an hour before bed can help to clear out your nose and allow you to sleep well.
Nasal strips may help alleviate snoring. These strips look like a Band-Aid. However, their function is very different. They are designed to keep your nasal passages open. This can make it simpler to breath through your nose, which can prevent snoring.
Avoid drinking alcohol if you snore. Other medications such as sleep aids, sedatives or allergy medications should also not be taken before sleeping. These drugs relax the muscles in your throat and constrict airways, resulting in increased snoring.
Losing weight will often reduce your snoring. Excess fat in your throat increases the pressure on your airway. This could cause your airway to collapse during the night. Just a couple pounds can make a big difference in your breathing and cut way back on snoring.
One way to decrease the occurrence of snoring, is to eat smaller portions at dinner. Large meals near bedtime can fill the stomach up. A full stomach pushes your diaphragm toward your throat, partially blocking your throat. If your throat is narrowed, it causes a reduction in airflow. This is a major contributor to snoring.
Dairy products can cause snoring even if you are not lactose intolerant. Dairy products can increase phlegm production and this excess phlegm can then restrict the airflow through your breathing passages causing you to snore. Instead of drinking warm milk, try a glass of tea to lessen your snoring.
Snoring irritates both you, and the one you sleep with. In addition, some causes of snoring may be harmful. You should gain as much knowledge on the subject as possible if either you or your significant other is afflicted with this condition. Follow the advice you learned in this article, and enjoy a more peaceful night’s sleep.