Simple Techniques To Quiet Your Nightly Snoring


TIP! Many snorers have tried sleeping while propped up at an angle on multiple pillows to open their airways and have been successful. This sleep position discourages mucus and other potential airway obstructions from congesting the sinuses, instead letting them drain away naturally.

It can be hard to discuss the subject of snoring with those around you. Embarrassment can make it hard to find ways to prevent your snoring problem. This article can help you get rid of the snoring, though.

TIP! Stay away from all illegal drugs. Many drugs, legal and otherwise, increase the likelihood of snoring.

If you smoke cigarettes, there is a good chance that you also snore. Quitting one can mean quitting the other. Smoking results in tissues at the rear of the throat being irritated, and swelling can ensue. One of the major causes of snoring is a swollen throat.

TIP! Avoid drinking alcohol if you snore. You must also avoid antihistamines, tranquilizers and sleeping pills prior to bedtime.

Sleeping pills might help you fall asleep, but they can actually cause snoring, which makes your sleep less than peaceful. Sleeping pills work because they relax your muscles. The one that keeps your nasal passage wide open also sags, enabling the passages to be narrow. As a result, you’ll end up snoring.

TIP! Sleep on your side to reduce the chances of snoring. Odds are greater that you will snore if you sleep on your back.

One way to prevent snoring is to ensure that your body is always hydrated. If you don’t drink enough water, you can dehydrate yourself. This thickens your nasal secretions and makes it harder for you to breathe. Your clogged airways can cause you to snore. Try to drink at least ten cups of water every day, to reduce your chances of snoring at night.

Illegal Drugs

TIP! By reducing the size of your meal portions at night, snoring could be reduced. Eating large amounts before bedtime fills your stomach.

Never use illegal drugs. These can cause you to snore. Cannabis is an example of a drug that will make a user feel extremely relaxed. Pain killers do this too. This relaxation that illegal drugs provide might feel good before you go to sleep, but once you get to sleep, that same effect will cause you to snore.

TIP! Dairy products can cause snoring even if you are not lactose intolerant. In all people, dairy products increase mucous production.

If a person carries excess weight, they tend to have fat around the neck, which can make them more likely to snore. When someone is overweight, they usually will have extra fatty tissue that surrounds their windpipes which does not help with snoring. If you need to drop a little weight, make that a priority. You will not only improve your health and appearance, but you may get better sleep.

TIP! Before you go to bed, eat a spoonful of honey. Though the reason for its effectiveness is elusive, many people argue that honey can greatly limit snoring.

Exercise is very important to implement during the day to reduce snoring. Physical activity keeps your breathing patterns regulated, which can help to reduce snoring. The exercise helps in two ways. Your stress is reduced, and your breathing system is kept in tip-top shape. When you are stressed out, your breathing pattern can be affected, making you more prone to snoring.

TIP! If you snore and you suffer from allergies, treating the allergies might be the way to get rid of the snore. If allergies go untreated, it may cause the nasal passages to swell, compelling you to take breaths through your mouth.

If you want to stop snoring, upgrade to a pillow that is a bit firmer. Softer pillows are known to allow throat muscles to relax, which results in narrow air passages. Because the air will have a harder time to get through, you will be snoring. Switch to a firm pillow, and your passageways will stay open.

TIP! Dairy products in your diet might be the culprit when someone who sleeps within earshot tells you you have a snoring problem. If you are consuming them close to bedtime, try stopping for a week and see if your condition improves.

The exercise of sliding your tongue along the backside of your front top teeth may help reduce snoring. Try sliding your tongue back and bringing it up against the front teeth for a duration of three minutes. Building your muscles will help to keep your airway open during the night.

TIP! Getting an adequate amount of sleep can significantly reduce snoring. You shouldn’t just focus on getting the same number of hours each day.

In order to snore less, sleep facing sideways. If you sleep on your back, that increases your chances of snoring. However, if you roll over onto your stomach, your neck will experience stress. This is the reason why the perfect position for you to sleep in is on your side.

TIP! An easy way to reduce snoring is to do snoring exercises. Performing exercises that work the throat muscles for 30 minutes or less on a daily basis can prevent them from collapsing as you sleep.

Don’t engage in vigorous exercise right before bed. Engaging in any type of physical exertion can leave you short of breath when you go to sleep. Constriction of the airways may lead to an increase in snoring while you sleep.

Dairy Products

TIP! Allergies can sometimes be a major contributor when it comes to snoring. Allergy sufferers probably suffer from clogged nostrils and respiratory problems as well.

Consuming dairy products can cause snoring, even in people who do not usually have problems with lactose intolerance. The reason is that dairy products contributes to the build-up of phlegm, which results in the obstruction of your airway in your throat and in your nose. If you currently enjoy a glass of warm milk before bed, try replacing the milk with tea, and see if your snoring improves.

TIP! If your bedroom lacks moisture, and you turn the heat up high, you may be putting yourself at risk for snoring. Why? If your nasal passages are dry, they’re likely to become clogged, resulting in snoring.

Try eating a couple of spoons of honey prior to bed. No one really knows why it mitigates snoring, but the anecdotal evidence that it does work is strong. That said, honey’s many other well-documented health benefits make it a safe option.

TIP! Uvular reconstruction is a great way to treat your snoring. The chunk of tissue hanging in the rear of your throat is called the uvula.

You could often lessen your snoring using a tennis ball. You can sew a pocket inside the back of your night shirt for the ball, or simply pin the ball onto the back of the shirt. As you’re sleeping, you end up turning on your side as you feel the ball placed on your back. Laying on your side is the most effective way to reduce snoring.

TIP! If you suffer from allergies, avoid antihistamines before sleeping, if you snore. They can make you drowsy and relax your airways, increasing the chances of snoring at night.

Exercise your tongue regularly. It may sound like a funny idea, but if you keep sticking your tongue in and out of your mouth, it will get plenty of exercise. While the tongue is extended outwards, hold it taut and the point it towards the east, and then towards the west. Give your tongue exercises about a month to see if they improve your snoring habit. This will tone up your tongue muscles, which will reduce the likelihood of you snoring.

TIP! Snoring often has to do with what you eat and drink regularly. Alcohol and sedatives increase snoring; therefore, you should limit these substances as much as possible.

Sleep on your side to stop snoring. If you are having a hard time staying off your back, tie or attach a tennis ball to the backside of your shirt. The object will be impossible to sleep on, and you will stay off your back.

Tennis Ball

TIP! People who tend to snore should consider falling asleep on their side when going to bed. Research has shown that people who sleep positioned on their sides are less likely to snore than those who sleep on their backs.

A lot of people believe strongly that the special “tennis ball cure” works. Attach a tennis ball to the back of your shirt by sewing on a pocket or putting the ball into a sock and then sewing that on. Having a tennis ball affixed to your back is a sure-fire way to avoid sleeping on your back! Once you learn to sleep on your side, it is safe to get rid of the tennis ball.

TIP! Do whatever you must to quit smoking. Smoking damages the entire respiratory system and often times leads to snoring.

As you read earlier, many people do not feel like they can talk about snoring problems with others. With the advice in this article, you can feel more confident about your ability to rid yourself of your troublesome snoring.