If your snoring seems severe, you should speak to your doctor. You will probably need a sleep study to determine if you have sleep apnea. If you do, the doctor will probably recommend that you use a CPAP machine at nighttime. The CPAP machine forces air into your airways to keep them open. This keeps you from snoring and it also makes sure you are well oxygenated.
Do not eat a lot before bed. When you’re stomach is full, it pushes upon your diaphragm. This will reduce your breathing capacity and increase your snoring. Try to have dinner finished by seven or eight P.M. There are several methods to help you stop snoring by building throat muscles. One of these requires you to stand in front of the mirror and open your mouth. Work the muscle in the rear of your throat. If you’re contracting that muscle correctly, you’ll see the uvula bobbing up and down — and you’ll stop snoring. Ask you doctor to check your thyroid levels. Under-active thyroids area a common cause of snoring, which is particularly true for women. This can result in a hormone imbalance that, among many other symptoms, can disrupt your sleep. Getting your bloodwork done will show you how your thyroid is functioning and make sure it’s not the cause of your snoring.
You can fight back against your snoring issues through specially-targeted exercises. Studies have shown that a few simple exercises will help to build your throat muscles, stopping your airway from collapsing as you sleep. Talk to your doctor about making these exercises a part of your daily routine.
If you have problems with snoring, it may be useful to treat your allergies first. People with allergies have chronic stuffy noses and often experience other respiratory distress. They will often breathe with their mouths since their nostrils are clogged, which causes snoring. Consider using a humidifier, as well as taking antihistamines, to alleviate some of the symptoms. A tennis ball can often be used to reduce snoring. You can sew a pocket inside the back of your night shirt for the ball, or simply pin the ball onto the back of the shirt. The pressure of the tennis ball will encourage you to sleep on your side. Sleeping facing sideways is a useful technique for reducing snoring.
In order to cut back on snoring, turn over and sleep on your side, not on your back. If you sleep on your back, especially with only one or two pillows, mucus can gather in your nasal passages. Sleeping on your side will keep the mucus out of the passages, and you won’t have a blockage that will cause snoring. Snoring is a sensitive subject and can be difficult for people to discuss with others. Embarrassment can make it hard to find ways to prevent your snoring problem. The advice in this article can help you find some effective ways of dealing with your snoring. You should refrain from using illegal drugs. Drugs that are against the law can exacerbate your problem of snoring. Drugs that relax you, like marijuana, can make you snore. Clearly, drugs off the street that function as pain killers can affect you this way, too. These things might make you feel good during waking hours, but once you fall asleep, you’ll start snoring.
While it may seem strange, you should wash or replace your pillows frequently to prevent snoring. If your snoring is allergy-related, your pillows, which can house dust mites, dander, and other allergens, may be the culprits. Regular laundering or purchasing fresh pillows will keep these allergens to a minimum. Alternately, try hypoallergenic cases for your pillows.
An adjustment in your sleeping position may be just what you need to stop snoring. Snoring is more likely to occur when you sleep on your back. Sleeping on your side can put an end to your snoring problem. Try to avoid sleeping on your stomach, it strains your neck.
Purchase nasal strips that help keep your nasal passages open at night. The strips are applied to your skin across the bridge of your nose. If you can breathe easily through your nose, then you will probably keep your mouth shut at night. Breathing through an open mouth is one of the biggest causes of snoring.
Perhaps an internal nasal dilator would reduce your snoring. Although not many people use their noses to snore, it does happen. It fits into your nasal passage and keeps it open through the night. For people who have this specific condition, this can ease the snoring problem.
A good way to prevent your from sleeping on your back, which can make snoring worse, is to sew something on the back of your shirt that will be uncomfortable if you roll over on it. This will make you less likely to ever sleep in a position where you are on your back.
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