Most people need about 7-9 hours of sleep every night to allow their mind and body to rest and rejuvenate. It can?t just be any old sleep, though. It has to be restful. This can be difficult if you or your partner snores. This article will provide some methods that you can try to deal with that dilemma.
Reduce Snoring
Reduce snoring by getting enough exercise throughout the day. If you exercise, you?ll begin breathing more regularly. This can help prevent or reduce snoring. Exercise not only keeps your lungs and nasal passages in optimal condition, it also keeps your stress levels down. When you are very stressed, your breathing patterns change, increasing your chances of snoring.
Snoring can be remedied by sleeping propped upon 2-3 pillows or by sleeping in a position similar to sitting. This will stop your nose from congesting and instead allow drainage to flow down your throat. Doing this will help prevent snoring.
Keeping your mouth open during sleep contributes to snoring, because the noise of snoring stems from air passing down the throat through the mouth. If you work on breathing through your nose, air will be able to bypass the throat entirely. You may be able to prevent breathing through your mouth by using devices, such as mouth sealants or straps that gently hold the mouth closed while you sleep. Ask your local pharmacist to show you these devices.
Mouth Guard
Visiting your dentist may provide you with the solution to your snoring. Your dentist can make you a customized mouth guard that is molded to the shape of your mouth. Put on the mouth guard before going to bed. It will pull your jaw slightly forward so that the tissues in your throat can?t collapse while you?re asleep. This will stop you from snoring.
Something as seemingly simple as snoring, can set off a chain-reaction of other health problems. You can experience a lack of oxygen to the brain, resulting in high blood pressure. When your arteries become overworked and damaged, plaques will form and you can end up having a stroke! Although your chances of suffering from a stroke are low, you should still investigate ways to minimize your snoring.
Have a couple of spoonfuls of honey before heading off to bed each night. It is not known why honey seems to work, but many people can testify about the ability of honey to reduce snoring. Not surprisingly, this is just another of the many folk remedies that revolve around honey.
To stop snoring, try to sleep on your side. Your partner may become agitated with your snoring over time. Although the reasons aren?t entirely clear, left side sleeping seems to be better than sleeping on your right side or your back. This hasn?t been definitively proven. Although, there is evidence that sleeping like this opens airways and helps reduce snoring.
Avoid alcohol and sleeping pills, if you are trying to prevent snoring. Both of these substances relax your nervous system and throat muscles ? causing you to snore. This can cause sleep apnea too, which can turn into cardiovascular disease. Thus, you should absolutely avoid using either of the two or similar products.
To reduce snoring, keep your airways open. A nose that is clogged or constricted in another way can cause you to snore. If you catch a cold try and unclog your nose by using vapor rubs, humidifiers, or steam showers. Nasal strips, which open the air passage by lifting your nose open, are also an option.
Uvular reconstruction is a great way to treat your snoring. The uvula is the flap of tissue that hangs down in the back of the throat. While this surgical procedure can cure snoring and sleep apnea, it is important to remember that not having a uvula can put you at risk for choking.
Snoring might very well seem like an uncontrollable, insurmountable problem. But, that?s just not true. There are a number of ways to eliminate, or reduce, snoring. Apply the tips above, as at least a few solutions should work well for you.
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Source: http://www.healthcarecenteradvice.com/2012/12/02/improve-your-sleep-with-this-snoring-advice/
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