Do you often receive angry glares from your loved one when you wake up each morning?
If so, you are probably part of that great mass of people who are blissfully ignorant of their nighttime snoring serenades. Never fear! There are solutions that may quieten, or even cure, your snoring problems.
Causes of Snoring
There are several reasons why you may snore. Your tongue may be falling into your throat which causes an obstruction of air and produces noise. Your jaw may be resting in the wrong position. Snoring can also be a result of swollen glands which cause the throat to close up when sleeping.
Sometimes, glands are swollen due to sinusitis or allergies, but enlarged tonsils or deformities in the nasal passage may also be to blame. Sleeping on the back can cause minor snoring and it is easily remedied. However, if you experience severe snoring on a daily basis, then it is not affected by the position in which you sleep.
Many people who snore find that sleep apnea is to blame. It is a potentially dangerous condition that requires medical attention. Sleep apnea is often signaled by trouble breathing during the sleep cycle, high-blood pressure, and being sleepy or confused while awake. If you are experiencing these symptoms should see a doctor, who may advise a sleep apnea test.
Things to Try
There are several options that you can try before seeking a physician’s help. The easiest, and often, most successful home remedy is to simply change sleeping positions. As mentioned, sleeping on the back is the number one cause of snoring in those who do not have a severe problem.
Side or stomach sleeping will oftentimes cure minor snoring problems in men and women, or it will at least reduce the volume of the snoring. However, changing sleeping positions can be a hard habit to break. A tennis ball can be sewn onto the back of your pajamas and may help prevent you from giving in to the temptation to sleep on your back.
The next thing to evaluate is your pillow. To prevent snoring, a solid, flat pillow is recommended, or no pillow at all. Keeping the neck straight will reduce snoring but elevating the head with a pillow will narrow nasal passages and induce snores.
While it is not wise to elevate your head only, it can be smart to elevate the upper body. With the body at an angle, problems, such as nasal congestion, may be reduced. Bricks can be put under the head of the bed to create elevation as long as the structure is sturdy. There are also large foam pillows in a triangular shape, which are designed so that you can sleep at an angle without repositioning the bed.
Losing weight also helps reduce snoring. Those who are overweight are more likely to sleep on their backs because of the pressure of the excess weight. Extra poundage also causes the neck and nasal areas to be swollen and puffy, which will increase snoring problems.
If your allergies or sinusitis is to blame, a humidifier or saline solution may help keep the night quiet. It is important to keep the air, and your nasal passage, moist. Decongestants may also minimize snoring in this instance, as well as over-the-counter nasal strips. Some even suggest sleeping with an open container of marjoram oil on your bedside table. It is supposed to make breathing easier.
Things to Avoid
There are several things that, by avoiding, will reduce those aggravating nighttime noises. Alcoholic beverages, tranquilizers, antihistamines, cough syrup containing dextromethorphan, sleeping pills, or other sedatives loosen muscles, including those in the throat, which will produce snoring. They will also intensify the volume of your snoring.
Some suggest that eating or drinking before bed contributes to snoring. Therefore, a good rule to follow is to avoid food or drinks after seven p.m. It has also been said that foods high in fat or salt may cause some snoring, so now you have one more reason to eat a healthy diet.
Smoking is not only bad for overall health but may also induce snoring. By kicking the cigarette habit, you can have healthier days and more peaceful nights.
Try a few of these home remedies, and see if you can avoid a sometimes unnecessary trip to the doctor. If nothing works, or your snoring is accompanied by difficulty breathing, make, and appointment with your primary care physician and see what he suggests. Either way, your roommate will thank you.Try a few of these