Great Advice For Anyone Who Snores At Night

TIP! Something many people who suffer from severe snoring try, is sleeping while in an almost sitting up position, using pillows to prop yourself. This can allow nasal drainage to go into your lungs, rather than staying in your nasal passages.

Snoring is a condition that is considered really annoying, and it affects a tremendous amount of people all over the world. In many cases this may be an annoyance, but sometimes it can be an indicator of a serious health problem. The following advice will help you or your loved one cope with snoring.

TIP! 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.

To prevent snoring, you should consider altering your sleeping position. Lying on your back could cause your head to tilt too far back or forward, resulting in an obstruction of your airway. Sleeping on your side reduces stress on your neck and decreases your likelihood of snoring.

TIP! Stopping smoking can help you to stop snoring, as well. If you can’t quit altogether, at least kick the habit for the few hours immediately before bed.

“Fish face” may sound silly, but it could help you to stop snoring. These exercises build your muscles in your throat and face. To perform the exercise purse your lips and draw your cheeks in. Make movements with your lips, like you’re a fish. Perform this simple exercise a couple of times per day.

TIP! One good way to prevent snoring is to talk to your pharmacist about any snoring remedies you can get over the counter. There are also prescription remedies, but if you can get an over-the-counter medicine to work, then you won’t have to pay as much.

Clearing or opening your nasal passages can keep you from snoring. People tend to snore more often if their noses are stuffy, or otherwise blocked. Use humidifiers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. Nasal strips open up the nasal passageways, allowing unimpeded breathing through the nose.

TIP! Don’t drink alcohol right before bed if you want to resolve snoring problems. You should also refrain from using sleeping pills, tranquilizers and antihistamines before going to sleep.

When you want to keep yourself from snoring at night, consider sleeping on one side. Laying on your back increases the amount of snoring you do while you sleep. However, you will hurt your neck if you lay on your stomach while sleeping. Sleep on your side for the most benefits.

TIP! To lessen your snoring, exercise your tongue by sliding it against the backside of your front teeth. Slide your tongue backwards, then bring your tongue against your top teeth; repeat these motions for 3 minutes.

You can reduce the chances of snoring by eating less at night. Large meals, especially ones close to bedtime, fill up the stomach. This can force the diaphragm upwards, and the resulting pressure can decrease or block air passage. If your throat is narrowed, it causes a reduction in airflow. This is a major contributor to snoring.

TIP! Did you know that when you sing aloud it can help reduce your snoring? One physician suggests that because singing builds muscles implicated in snoring, the act of singing will reduce snoring over time. This increased muscle tone will keep your passageways from narrowing at night, and when you do go to sleep, snoring won’t bother your slumber.

Make sure that you are using a humidifier every night in the bedroom. Humidifiers increase the amount of moisture in the air. As you inhale the vapor, you will be moisturizing, not only the nasal passages, but your throat as well. This can lead to a decrease in snoring.

TIP! Avoid exercising in the last 60 minutes before you go to bed. Vigorous athletic activities may cause shortness of breath and constriction of the airways.

Simply changing your sleeping position could eliminate your snoring. Back sleeping is the cause of many snorer’s problems. This is due to throat muscles relaxing and collapsing. Laying on one side instead will stop that from happening, and you will experience a more restful, quieter sleep.

TIP! It does not matter whether you are normally classified as lactose intolerant or not; snoring is commonly caused by the consumption of dairy items. This is because dairy products encourage phlegm production, which in turn, obstructs your airway both in your nose as well as in your throat.

Put your tongue on a regular exercise regimen. While this may sound rather daft, stick your tongue in and then out of the mouth to exercise it. Extend your tongue, keeping it rigid, pointing the tip first to the left, and then the right. Make sure to hit all four points of the compass in the exercise routine. This will strengthen the muscles of your tongue and reduce your snoring.

Adjustable Bed

TIP! Regularly exercise your tongue. 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.

Consider buying an adjustable bed to help remedy your snoring. You can keep your torso more upright when you sleep on an adjustable bed. This reduces the weight on your airways and opens them up sufficiently, which can reduce snoring immensely.

TIP! The tennis ball cure is popular with some. This method consists of placing a ball on the back through sewing a type of pocket on the shirt for it, or just placing it inside a sock, then pinning it to the back.

If your sleeping partner lectures you about your horrible snoring, the cause could be overconsumption of dairy products. To see if dairy products are to blame for your snoring, eliminate all dairy products from your diet for one week. If your snoring improves or goes away, you will know dairy is to blame. Some people are prone to mucus buildup caused by dairy products. This can lead to snoring in certain people. You do not have to eliminate dairy products from your diet; just have them well before bedtime.

TIP! If you suffer from snoring, you may want to consider purchasing an adjustable bed. This type of bed can be adjusted so that your upper body is in a more vertical position when sleeping.

Generally, snoring is just irritating; however, it sometimes is a symptom of worse issues. Anyone who snores should have their problem investigated. By using the advice in the above article, you are on your way to finding the relief you seek to help you sleep better.