Perhaps friends or family have told you that you sound like you are sawing logs when you sleep because your snoring is so loud. You no doubt realize what a tremendous impact snoring has on your life and on the life of your sleeping partner. This article will give you some practical ideas for getting the problem under control.
Allergy and sinus sufferers tend to suffer from snoring. This is because you have too much congestion in your nose, so you are breathing in and out of your mouth when you are sleeping. If you have sinus or allergy issues, getting them properly treated could end your snoring as well.
If you smoke, quit. Smoking causes respiratory issues, and may actually be causing your snoring problem. To relieve that nighttime rattling, put down the cigarettes. Not only will this help quiet your snoring, but you may also find yourself getting better sleep overall, since nicotine is well-known for disrupting sleep patterns.
One way to help keep from snoring is to avoid tranquilizers at bedtime. While tranquilizers might help you sleep faster, they will also relax the muscles that hold your nasal passages fully open. They will contract partially, and air will have a harder time getting through — and you will snore.
If you want to stop snoring, try sleeping on your side. When you sleep on your stomach it can put pressure on your neck region. This can cause snoring. in addition, sleeping on your back restricts air flow to your body, also causing snoring. This is why sleeping on your left or right side is considered to be the best position if snoring is a problem.
Try not to take any medications that contain sedatives, if you want to stop snoring. Sedatives are known to relax the throat muscles and when these muscles are too relaxed, snoring occurs. If you medications have sedatives, speak with your doctor about switching to a similar medication that does not have a sedative.
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.
Speak with your doctor to see if one of your medications is creating your snoring. Some of them might be the cause of your snoring problem. For example, pain killers and muscle relaxants can loosen the muscles in your throat, causing it to restrict your airway. A restricted airway will also contribute to excess snoring.
Before reading this article, you may have felt at your wits end with your snoring problem. Now you can see that there are actually many different steps you can take to reduce the effects this condition has on you and your partner. Go ahead and try out some of these tips, and see what a difference they can make in your quality of sleep.