Help Everyone Rest Better At Night With These Ideas To Stop Snoring


TIP! To stop snoring, try to find the cause of it. If you have a condition that causes snoring, you must get it resolved if you want to stop.

If you are troubled by snoring, you’re not the only one. One quarter of all women and nearly half of all men snore regularly. People are at higher risk for snoring as they age. This article has some effective advice for you, or someone you love who snores, and may help to reduce this problem.

TIP! One way to eliminate snoring is to make “fish faces”. This may sound odd, but this is a type of exercise that can give strength to the muscles that can cause snoring if they are weak.

Smoking can increase snoring because it can increase inflammation of the throat and airways. When smoking, the throat tissues towards the back can get irritated. When this occurs, it can cause swelling in your throat. If you have a swollen throat, this may be a factor of your snoring.

Sleeping Pills

TIP! If snoring is a problem for you, avoid alcoholic beverages. You will also want to avoid any kind of tranquilizer or antihistamine before you sleep.

Ironically, sleeping pills can cause you to snore, while not taking them will reduce your tendency to snore. Your muscles do relax when you take sleeping pills. Those which keep your throat open while you sleep relax too, leading to airway collapse. So you’ll wind up snoring because of this.

TIP! Exercise your throat to end snoring! For example, start by sliding your tongue from your teeth to your uvula. Move your tongue backwards, then bring it forward against your teeth.

One strange way to reduce snoring is to make “fish faces”. While it sounds odd, positioning your face like this can improve the muscle tone in your face and throat. All you need to do is close your mouth and suck your cheeks in as close together as you can. Try moving your lips like a fish. Do this a few times per day.

TIP! It may be hard to believe, but singing out loud may help decrease your snoring incidents. Certain physicians tout singing as an effective way of reducing snoring, due to the build up of muscle in the throat and soft palate.

If you snore while pregnant, talk to your doctor about it. Many pregnant women snore because of additional pressure, just make sure it’s not causing the baby to be oxygen-deprived. So, ensure you discuss this with your doctor at your earliest convenience so that you can put your mind at ease.

TIP! If you are snoring, determine if it is caused by any of your medicines. Some prescription medications can dry out your nasal membranes, which can cause them to swell up and restrict airflow.

Staying hydrated can prevent you from snoring. Being dehydrated causes your nasal secretions to thicken and become stickier, which can lead to clogged airways and snoring. Drink at least 1 ounce of water for every 2 pounds of your body weight, to ensure you stave off dehydration and avoid snoring.

TIP! Consuming a smaller meal at dinnertime may lead to a reduction in snoring. Eating large amounts before bedtime fills your stomach.

Illegal drugs should not be used. Unlawful drug usage can be a significant factor in the causes of your snoring issue. For instance, marijuana has the relaxation effect as prescribed tranquilizers. Street drugs and pain killers have same effect. Total relaxation feels good while you are awake, but can cause snoring once you are asleep.

TIP! Have a small spoon or honey, or two, before going to sleep. While the reason honey helps is not completely clear, many people swear by this remedy to prevent snoring.

Keep your head in an elevated position while sleeping to help lessen your snoring. Lay your head on a fat pillow, which will provide your neck some support. Alternatively, you can simply use extra pillows. This will keep your head more upright, which will increase your airflow, and can help reduce or prevent snoring.

Less Likely

TIP! Try exercising your tongue on an everyday basis. While this may sound rather daft, stick your tongue in and then out of the mouth to exercise it.

Performing throat exercises can make you less likely to snore. Work your tongue by sliding it across the backside of your upper front teeth. Try sliding your tongue back and bringing it up against the front teeth for a duration of three minutes. You can improve the amount of air you take in while you sleep and make snoring less likely with this exercise, because it tones the muscles that keep your airways open.

TIP! Treat your allergies to help stop snoring. Allergies cause nasal swelling, preventing sufferers from breathing through their nose.

Avoid strenuous exercise within the hour preceding your bedtime. This is because your breathing can be interfered with by the exercise, just prior to you going to sleep. This can narrow your air passages, which makes you more likely to snore overnight.

TIP! Shed the pounds to stop your snoring. When you are carrying excess weight, the extra fat cells all distributed all over your body, including around your throat.

If you are a snorer, you need to be careful what you eat right before going to bed. Your throat muscles can be loosened by alcohol, muscle relaxants and other things. This causes them to collapse inward, thereby obstructing your air passageway, which ultimately results in snoring. Stick to water if you need to drink something to rehydrate yourself before going to bed.

TIP! If you have a partner complaining about your daily snoring, the blame might be attributed to dairy products. If you are eating them just before going to bed, stop doing so for seven days and see if things get better.

Dairy products can cause more health problems than just lactose intolerance, including snoring. This occurs because dairy products promote increased phlegm production. The excess phlegm obstructs the airways in both your throat and nose. To determine if this is the cause of your snoring, avoid that glass of warm milk and try a cup of warm tea instead.

Minimize Snoring

TIP! Sleeping with your mouth open encourages snoring, since the sounds are made by breathing through the mouth and down the throat. By breathing through the nose, air will bypass the throat.

A simple item like a tennis ball can be used to minimize snoring. Pin the ball behind the clothes you wear at night before going to bed. When you sleep, you probably will turn over and feel the ball up against your back. If you sleep on your side, it helps to greatly minimize snoring.

TIP! If you are a snorer, blow your nose and use nasal spray before bed. Keep your nasal passages clear and moist to breathe better when you sleep.

If your partner informs you that you are a big snorer, you may be consuming too many dairy products right before bed. Dairy products immediately prior to bedtime can especially increase snoring. Dairy products may cause mucus to accumulate in some people’s throats. When this happens, snoring might be the result. You can still eat dairy, just not around bedtime.

TIP! Relaxing before going to bed can help reduce your snoring: try drinking a glass of wine or taking sleeping pills. These chemicals may calm your nervous system, which can relax your jaw muscles.

If you want to reduce or eliminate snoring, try laying on the left side of your body while you sleep. Snoring may annoy your partner, especially if they have to listen to it every night. There is no proven explanation for this phenomenon. However, according to many snoring sufferers, sleeping on the left side does open nasal passageways and helps reduce snoring.

TIP! A problem many snorers often ignore is the toll it takes on their relationship with a partner or spouse. Snoring can alienate a partner due to the disturbing nature of the condition.

To stop snoring while sleeping, don’t eat dairy before bed. Daily foods encourage mucus production, and that makes you more likely to snore. Mucus will block your airways, and that can lead to a great deal of snoring.

TIP! Handle your allergies, and you might get rid of all your snoring with one step. Sometimes when a body has an allergic reaction, respiratory issues can be produced by clogged nostrils.

A problem many snorers often ignore is the toll it takes on their relationship with a partner or spouse. Snoring can start out irritating your partner and end up with you sleeping in different rooms. Since this is not good for your relationship, you should speak with a doctor to see what you can do about relieving this problem so both you and your partner get some relief!

TIP! Snoring can cause other serious health problems. You can experience a lack of oxygen to the brain, resulting in high blood pressure.

Snoring is a bothersome problem for both the one who snores, and for anyone who sleeps with them. There is also a potential for the underlying cause to be dangerous to a person’s health. If you or someone you love is a snorer, make sure to research all that you can on the topic. Apply what you’ve learned from this article to finally enjoy a quiet, peaceful night of sleep.