Read On For Tips To Help You Stop Snoring

TIP! Try sleeping in different positions. The average snorer snores when they are on their back because their throats slightly close, which restricts the amount of air that is able to pass through the airway.

Snoring affects many people, even those who do not snore. You may be the one who is snoring, or you may be the one who has to try and sleep through it. Snoring even has the ability to ruin your relationship. Read this article to find out how you can manage your snoring or help someone you love get rid of their snoring problem.

TIP! If you suffer from snoring and you smoke, consider quitting smoking. Smoking can irritate your throat, and cause it to swell.

Facial exercises such as the “fish face” can help prevent snoring. While it may sound rather odd, practicing this facial expression can workout the muscles in your throat and face. To do so, merely suck your cheeks in when your mouth is closed. Now, copy the movements fish normally make with their mouths. Do this at least twice a day.

TIP! Keeping your weight under control is an important factor in avoiding snoring. Although excessive weight doesn’t necessarily cause you to snore more, extra fat around your neck can put additional pressure on the airways, which causes snoring.

If you are currently pregnant and your partner notices you are snoring, contact your physician immediately. Snoring may be a sign that your fetus is being deprived of oxygen. You should schedule an appointment with your doctor to determine the severity of your snoring issue.

TIP! Prop your head up so you can sleep easily instead of snoring. A thicker pillow will do a better job of supporting your head.

One easy way to help reduce snoring, is to elevate your head using pillows. Lay your head on a large, thick pillow. Using multiple pillows may help you, too. This puts your head in a more upright position, and that increases airflow which may result in a reduced amount of snoring.

TIP! A firm pillow can help to reduce snoring. Softer pillows end up making your throat muscles relax, causing your air passages to narrow.

Avoid drinking alcohol if you snore. You must also avoid antihistamines, tranquilizers and sleeping pills prior to bedtime. Such drugs are muscle relaxers. While they have their uses, they also tend to affect your breathing passages, and make snoring more likely and severe.

TIP! Consult your pharmacist to see if there are any recommended over-the-counter (OTC) snoring remedies you might try. Prescription remedies are also available, but they typically cost more than the over-the-counter options.

The exercise of sliding your tongue along the backside of your front top teeth may help reduce snoring. For the next three minutes, slide your tongue backwards, and then toward the teeth. Developing stronger muscles should help you keep your throat and nasal pathways open while you sleep.

TIP! It’s possible to reduce your snoring by choosing to eat smaller evening meals. Eating large amounts before bedtime fills your stomach.

Keep a humidifier running in your bedroom during the night. A humidifier will moisten the air in your bedroom. As you inhale the vapor, you will be moisturizing, not only the nasal passages, but your throat as well. This can minimize your snoring.

TIP! Do not exercise too much before you go to bed for the night. If you exercise shortly before bed, you may find that you are a little short of breath once you try to go to sleep.

If you are a snorer, you need to be careful what you eat right before going to bed. Throat muscles can relax from various intoxicants or muscle relaxers. This may cause collapsing inward, which can obstruct your air passages and cause snoring. If you have to drink something before bedtime, make it water.

Dairy Products

TIP! Work your tongue out regularly. Stick your tongue out and pull it back in to exercise it.

Dairy products can cause snoring, even in those who do not suffer from lactose intolerance. In all people, dairy products increase mucous production. This excess mucous can obstruct the nasal passages and the trachea. An alternative to a glass of milk before bed can be herbal tea with a dollop of honey.

TIP! To reduce the risk of snoring, don’t sleep on your back. Attach a large pillow or other object to your back after you get ready for bed.

Work your tongue out regularly. That may sound funny, but you really can do tongue exercises by sticking your tongue out and in. Rigidly hold your tongue as you extend it one direction then move it to another. Make sure to hit all four points of the compass in the exercise routine. Your tongue muscles will become stronger, which reduces the chance that you will snore.

TIP! The unusual “tennis ball cure” has some loyal fans. This technique necessitates attaching a tennis ball to the back of your pajamas, either by sewing a pouch for the ball onto your shirt or by pinning a sock with a ball in it to your night shirt.

If you try essential oils, you find the solution to your snoring problems. There are a few essential oils, especially eucalyptus and peppermint, that are very useful for unblocking nasal passages. This facilitates increased airflow, which makes you less likely to snore. It is worth trying them out when you are congested.

TIP! While it may not be easy to hear, if you lose weight, this might be something that will end your snoring issues. Excess weight builds up on all areas of the body, and the neck area is no exception.

One possible aid to curing snoring, is a nasal dilator. Not that many people snore through the nose, but it is a concern for some. Nasal dilators are constructed to fit right into the nasal passages, and work to keep them open. This method is effective in relieving nasal-based snoring.

TIP! If you have a sleeping partner who snores, head to bed a bit earlier than your partner. This gives you a chance to fall asleep before their snoring even starts, possibly allowing you to sleep through it.

Try this folk remedy if snoring is driving you crazy. Since people who sleep on their backs suffer more from snoring due to the tissues of the airway closing in, try sewing or taping small balls or tennis balls to the back of your pajamas to encourage you to roll over to your side during sleep!

TIP! Consider trying the different remedies on the market specifically to address snoring issues. There are a number of things on the market that claim to be effective, such as nasal strips, pills or sprays.

If you have a snoring problem, blow your your nose and spray a salt solution into your nose before going to sleep. This will allow you to breath easier at night. If you keep your nose without congestion, you will be more likely to breath through it when you sleep.

TIP! Dealing with any allergies is a good first step to eliminate snoring. You may have a stuffy nose and respiratory difficulties due to allergies.

As has already been mentioned, snoring affects a lot of people. Not only can it disrupt the snorer’s sleep, but it can keep everyone in the house awake. The hints you’ve read here should help you to end snoring for good.