How To Stop Snoring And Let Your Partner Get Peaceful Night Sleep
Snoring is a common problem for many people. Knowing how to stop snoring is even a bigger issue for most. But because they feel as if they cannot do anything about it; they just live with the problem. There are many causes of snoring. Snoring may be a symptom of chronic medical condition, or it could be a temporary condition brought on by a cold or other health issues. Whatever the cause of your snoring, you may find this information helpful, learning how to stop snoring and get more peaceful nights.
Snoring can cause issues between you and your partner or spouse. Snoring often leads to anger, depression and even partners sleeping in separate rooms. To deal with snoring in a relationship, it’s important to communicate honestly with your partner. Learning how to stop snoring involves understanding the feelings of your partner regarding the issue. If your snoring is keeping your significant other awake at night, the frustration can wear on both of you. Work together to find a solution to the problem, so you can stop snoring and strengthen your relationship at the same time. For the health of your relationship, do yourself and your partner a favor and visit your doctor for treatment for your snoring.
Assess your unique situation
Before you can seek how to stop snoring, you must first determine exactly why it is happening. There are various medical problems that can be the cause of your nightly snoring if left untreated. Actually, it could worsen.
There are some hereditary abnormalities that a person can be born with which may increase 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.
If you are bothered and do not know how to stop snoring, consider any drugs that you may be taking as a possible cause. Some medications dehydrate your nasal membranes. If this happens, the membranes swell, making it harder to breathe, and you snore as a result. Others may relax your throat muscles and reduce your air intake while sleeping.
Consider applying nasal strips
Nasal strips offer an excellent alternative to snoring. These strips often resemble a bandage. However, they function much differently from a Band-Aid. When you apply a strip to your nose, it will open your nasal airways to let in more air. When the nasal passage is constricted, it can exacerbate the tendency to snore. Using nasal strips will result in a reduction in snoring. This makes breathing through your nose easier, and that makes it less likely that you will snore.
Room humidifier may help
If you have problems with snoring during the colder winter months, consider purchasing a humidifier. If you allow the humidifier to remain on in your bedroom while you sleep, you may notice less snoring. The moisture in the air reduces congestion in your chest and reduces the breathing difficulty that can lead to snoring.
Sometimes, snoring can be caused by dry air, which irritates your throat and nasal passages. This irritation may cause your throat to be dry, which can lead to snoring. Therefore, putting a humidifier in your room at night to add some moisture to the air could ease the irritation in your throat and help you stop snoring.
Make your bedroom as allergy-proof as you can. If you suffer from allergies, it is important that you try to prevent congestion due to allergic reactions from affecting your sleep. Congestion during sleep leads to snoring. Remove as many of your allergy triggers as possible from your bedroom in order to give yourself the best chance of enjoying a peaceful night’s rest. This would show you more on how to stop snoring.
Your weight and snoring
To help reduce snoring, losing weight can be beneficial. Many people fail to realize that weight gain has an impact on breathing. Overweight people, especially those who carry excess fat in their necks, are more likely to experience snoring. All the extra fat on heavy people puts extra pressure on the windpipes.
By losing weight, you actually increase your air passage. Excessive weight impacts the comfort of your sleep. Losing weight is a basic way to help rid you of snoring and has many other health benefits. You will feel better and look better, and there is a good chance you will sleep better too.
Also, to learn how to stop snoring, try sleeping on your side if you snore. Your tendency to snore can be affected by your sleep position. If you always sleep on your back, your throat muscles will be more likely to snap shut as they relax. This will cause you to snore, since air cannot pass through as easily. So, sleeping on your back instigates snoring and sleeping on your stomach just hurts your neck. Try to always sleep on your side in order to correct this. Sleeping this way helps you rest peacefully, without having to worry about snoring as much. Give it a try and you will learn a great deal on how to stop snoring!
A way to avoid the snoring that comes with extremely deep sleep is to develop and keep a steady sleep routine. If your body is accustomed to resting at a certain time, that sleep will be calmer, and you’ll snore less. Getting a regular 8 hours a night, at the same time each night, will make sleeping more beneficial (and quieter for those around you).
Impacts of alcohol and cigarettes
To help aid you in not snoring, you should not drink alcohol excessively. Drinking too much alcohol softens the tissues in your throat. When the tissues in your throat get soft, it can make a person snore. Those alcoholic beverages should be kept to a minimum, especially right before bedtime, if you do not want to snore.
It is necessary to avoid both alcohol and sleeping pills to prevent snoring since both can depress your nervous system, relax the muscles in your throat and cause you to snore. Medications such as sedatives or allergy medications should also not be taken before sleeping. These drugs can also increase your risk of cardiovascular disease by causing sleep apnea. Try to limit your consumption of alcohol and sedatives and you should find some relief and stop snoring.
If you regularly use cigarettes and other tobacco products, you probably also snore. The ingredients in these products dries out the mucosal membranes in your nose, mouth and airway, which leads to difficulty breathing and loud snoring. If at all possible, do not smoke cigarettes within five hours of your bedtime as the smoke will cause your airway to become inflamed.
Do some unique exercise
To further discover how to stop snoring, 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 for a few seconds.
Mouth guards have been known to help people stop snoring. You can get a special mouth guard prescribed to you by your dentist or family doctor. These mouth guards keep your lower jaw from getting too relaxed, and they keep your teeth close together. Have a doctor prescribe a special mouth guard to help you stop snoring.
Try exercising your tongue! While this may sound rather daft, stick your tongue in and then out of the mouth to exercise it. Keep your tongue firm while in the extended position, then move the tip around in different directions. During your workout routine, be certain to touch on all four compass points. As you tone and develop your tongue muscles, your snoring should reduce.
Complete oral exercises as a regular part of your fight to quit snoring. Enunciate the vowels slowly while emphasizing each sound. By carefully pronouncing a-e-i-o-u over and over slowly and clearly several times every day, you are giving important muscles in your mouth and throat a much-needed workout. By strengthening these muscles, you can remedy your snoring.
Elevate your upper body
Sleeping while having your head raised higher than the rest of your body will help prevent snoring. You can prop the whole front of the bed up, or you can elevate your head and part of your upper body. Do not just elevate your head, as this actually restricts breathing further.
To help combat snoring, many people benefiting from sleeping propped up on two or three pillows, almost sleeping in a sitting position. This will stop your nose from congesting and instead allow drainage to flow down your throat. This will keep you from snoring.
Want to know more on how to stop snoring? Buy a new pillow and you will see how to stop snoring. Sometimes all you need to stop snoring is to change pillows. Some pillows restrict your breathing passages. This makes you open your mouth in compensation and, when you breathe through your mouth, you start snoring. So, consider purchasing a firm wedge pillow, one that elevates your head somewhat more than your old pillow. Wedge pillows keep you from crunching up as much in bed. Your airways stay straight and unrestricted. As a result, you breathe easier and may even choose to breathe through your nose rather than your mouth. Follow this simple advice and you will know better how to stop snoring.
Get your snoring observed
Sleep apnea is a common cause of snoring and can cause serious health problems. Perhaps you aren’t sure if you have this disorder, ask your spouse or partner to observe you while you sleep to see if you snore excessively and go for long periods without breathing, or you gasp for breath. If you do, notify your doctor who can help you get a diagnosis and treatment.
If your partner informs you that you frequently snore, dairy products could be the culprits. For a full week, stop eating or drinking products containing yogurt and milk in the evening and see if this has a positive impact on your snoring. Sometimes, eating dairy products causes mucus to accumulate in people’s throats. If this occurs, snoring may result. Continue to get three servings of delicious and nutritious dairy products throughout the day, but refrain for at least three hours before bed. Do this and you would discover better how to stop snoring.
As previously stated, snoring can be a very common condition. Many people snore or sleep with someone who snores. There are ways to learn how to stop snoring. The information from this article may help you put an end to your snoring and bring peaceful night and restful sleep back into your life.