If You Snore, You Need To Read These Tips

TIP! Have you heard that singing can help to alleviate snoring? Singing is a great way to exercise and strengthen the throat muscles. If you strengthen your throat muscles, you are much less likely to snore.

You are definitely not the only one who snores. Up to 40 percent of males and 25 percent of females snore. As you age, snoring frequency will increase every year. You can give the handy suggestions presented in this article a try if you or other members of your family are having issues with snoring.

Sleeping Pills

TIP! If you suffer from congestion due to allergies or other issues, you are much more likely to snore while sleeping. Air can be blocked from coming through nasal passages which can cause you to snore.

Ironically, sleeping pills can cause you to snore, while not taking them will reduce your tendency to snore. The main effect of sleeping pills is to relax every one of your muscles. This includes the muscles that help keep your sinuses and airways open, leading to a restricted breathing passage. This constriction of your airways can lead directly to a night filled with snoring.

TIP! Your doctor can give you information about any of your medications that could be causing snoring. Some medications that you obtain by prescription can have a tendency to make you snore.

One way to eliminate snoring is to make “fish faces”. This sounds very odd when you first hear it, but it makes more sense once you learn that it makes your face and throat muscles stronger. Just keep your mouth closed and suck your cheeks in. Make your lips move like a fish would. Try to do this a few times a day, it only takes seconds.

Nasal Passages

TIP! Avoid alcoholic beverages to minimize your snoring issues. Avoid antihistamines, tranquilizers and other sleeping pills at bedtime.

Make sure that your nasal passages remain open so that snoring can be avoided. A stuffed nose, due to a cold or allergies, or any other type of constriction, could be causing the snoring issue. Take a steamy shower or use a humidifier, vapor rub, or neti pot to unclog your nasal passages when you’re suffering from a cold. Nasal strips, which open the air passage by lifting your nose open, are also an option.

TIP! Sliding your tongue behind your upper front teeth can be a good exercise to try to cut your snoring to a minimum. For the next three minutes, slide your tongue backwards, and then toward the teeth.

You can reduce or prevent your snoring by drinking plenty of fluids that keep you hydrated. Your mucus becomes thicker when you’re dehydrated, leading to clogged airways and snoring. You can lessen the chances of snoring by drinking at least ten cups or water daily, or some other beverage that doesn’t contain caffeine.

TIP! Does it seem strange to you that singing might help with your snoring? One doctor has suggested that singing can help reduce snoring, because singing builds muscle in the throat and soft palate. By increasing your muscle tone in your throat and soft palate, your airways will not narrow during sleep.

Don’t use illegal drugs. These illicit drugs can contribute to your snoring. Drugs, such as marijuana, are similar to those drugs that relax you. Commercial pain killers can also have the same affect. Relaxation might feel good when you are awake, but when you finally fall asleep, you snore.

TIP! Think about what you’re eating and drinking right before going to bed. Some foods and beverages can make you snore.

Obese people are much more likely to snore, especially if they have a lot of extra fat around their neck. Too much fatty tissue in the throat of people who are overweight does not make the situation better. To reduce the chance of snoring, you may want to consider losing any excess weight. You will feel better and look better, and there is a good chance you will sleep better too.

TIP! Change your sleeping position to help cure your snoring. Many times, snoring happens when a person sleeps on their back.

A firmer pillow may also help reduce snoring. Soft pillows relax your throat muscles, which causes your airway to become more narrow. This constriction makes it more difficult to push air through the airways, which leads to snoring. A firm pillow can help to open your airways.

TIP! To decrease your chances of snoring during the night, try not to sleep flat on your back. If you are finding avoiding sleeping on your back challenging, try strapping a large stuffed backpack onto yourself before you get into bed.

Some doctors believe that building up the muscles in your upper throat can end snoring problems. Singing helps you strengthen the muscles located in your throat and your palate. By increasing your muscle tone in your throat and soft palate, your airways will not narrow during sleep.

TIP! An adjustable bed may help to reduce your snoring. These beds offer you the option of positioning your upper body at several different angles.

To reduce snoring, try losing some weight. When fat builds up in your neck, your airway is subjected to it pressing up against it. This can even cause your airways to partially collapse during the night. By losing only a few pound, you can significantly decrease your snoring.

TIP! Losing weight can help you reduce snoring. Excess weight accumulates everywhere on the body, including the neck area.

Check medications that could cause snoring, if you snore. Some prescription medications can dry out your nasal membranes, which can cause them to swell up and restrict airflow. Other medicines, such as sedatives and muscle relaxants, can cause such slackening of the muscles in your throat, that adequate breathing becomes difficult and snoring is more likely.

TIP! One way to easily decrease your snoring is to get plenty of sleep. Following a consistent sleeping schedule is also necessary.

Snoring can be difficult to handle if you are being kept awake at night. It can also be dangerous medically, depending on the cause. If you or your sleeping partner is affected by this condition, you should take the time to educate yourself on why this condition occurs. Take what you have learned here and get on your way to achieving a better night’s sleep.