There are a lot of people out there who snore while they sleep. This can be a bit annoying to other people while they try and sleep because someone close to them is making noise, which can’t let them fall asleep. If you or someone you know it plagued by snoring, read through this article and see what you can do to get rid of this annoying nuisance during sleep.
Easy ways to stop snoring naturally
Practice good sleep habits
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.
Lose few pounds
If you are finding that snoring is being an issue to you, have a look at the scales and see if you are currently overweight. If you are carrying excess weight, then you need to look at getting rid of it so that you can relieve the pressure which is being put on your airways.
Lose as much excess weight as possible. Extra weight does not just show up in your thighs, it can make your throat narrower. This may result in snoring and sleep apnea. Even a 10-pound loss can help open up the passageway in your throat. The more wide open it is, the better you will sleep.
Avoid Illegal Drugs
Illegal drugs should never be used, under any circumstances. They can have a big impact on whether or not you snore. Cannabis is an example of a drug that will make a user feel extremely relaxed. Clearly, drugs off the street that function as pain killers can affect you this way, too. Even if these products relax you and help you go to sleep, they will not keep you from snoring.
Avoid High Carbs Diet
Avoid snoring by staying away from food that is high in carbs, especially late in the day. Foods like pizza, cake, and cookies can fill up your stomach and cause it to push on your diaphragm. This will squeeze your air passages, making it harder for air to get through — and causing you to snore.
Dehydration makes secretions from the nose and palate stickier. Thus you end up more snoring at night. Drink plenty of fluids to ease the symptoms.
Try Magnetic Therapy
You may want to look into magnetic therapy in order to end snoring. With this method, a plastic ring with two magnetic ends attach to your nose when you go to sleep. The ring helps to stimulate the sensors that open the nasal passages, thus, preventing a person from snoring.
Reduce your dairy Intake
Moderate the amount of dairy intake during your meals if you want to reduce snoring when you rest. Dairy can expedite the formation of mucus in your body, which can clog your airways and make it tough to breathe at night. Curtail your dairy consumption at all costs to breathe freely as the night wears on.
Go for oral appliance
If nothing over the counter seems to be working for you, ask your doctor about a mouthpiece for the nighttime. It will be fitted to your mouth and jaw. The idea is that it pulls your lower jaw slightly forward and allows your throat and airways to stay open wider as you sleep.
Take steam before bed
Heat a pot of water on the stove and breathe in its steam before you go to bed. Be sure, of course, to not burn yourself. Steam is a very effective moisturizer for your respiratory passages. Dry passages result in more snoring. This problem is remedied with the moisture from the steam.
Work out your jaw and face muscles
Regularly give your mouth a good work out. Stronger face and jaw muscles can reduce snoring. Purse your lips together tightly and push them as far away from your face as possible. Hold that position for several seconds. Alternately, pull up the edges of your mouth as though you are smiling and hold it there.
Bring down the alcohol intake
Eliminate any alcohol or tranquilizers from your night time routine if snoring is a problem for you. These substances cause your throat and jaw muscles to relax, greatly increasing the likelihood of snoring. People who regularly take tranquilizers and drink alcohol are also much more prone to develop sleep apnea.
Everyone likes to relax and enjoy luxury. If you have the means, get in a sauna as soon as you can before bed. The steam helps relieve congestion and also moisten your throat. If you do not have access to a sauna, humidifiers do the same exact thing. You can also use both strategies, as humidifiers continuously keep this effect within your home.
Try different sleeping position
If the idea of another night of sleep lost to snoring is too much to bear, try this old folk remedy. If you sleep on your back, you are more likely to snore. If you make it uncomfortable to sleep on your back, you will be more likely to sleep on your stomach or side.
Give antihistamines a miss before bed
If you suffer from allergies, avoid antihistamines before sleeping, if you snore. They can make you drowsy and relax your airways, increasing the chances of snoring at night. If you absolutely must use one of these products, you must take it a few hours before your normal bedtime.
Use snoring devices
Some believe that snoring is a sub-conscious problem that people suffer from while sleeping and so devices have been developed that will help your mind learn to stop snoring on its own. There are wristbands now available that vibrate any time you snore causing the person to change position while they are sleeping which usually makes the snoring stop as well. These devices are good in that they train the brain and body to stop snoring so it tends to be a more permanent solution.
If you have tried a whole bunch of snoring remedies, schedule a visit with your physician. There are prescription medicines out there that can help you, or your doctor can suggest some other habits or ideas that can keep you from snoring as much. Getting your doctor’s perspective is always a good idea.
Learning all that you have through this article you should feel a bit more confident with the subject of snoring. You shouldn’t feel like there’s nothing you can do to get rid of the snoring you do as you rest any longer, that is if you apply all the information from this article.