Restful Sleep: A Brief Guide To Snoring Relief

TIP! Though it may sound strange, singing may actually cure snoring. When you sing you are exercising your throat muscles, giving them strength.

Don’t worry, you’re not the only snorer. Nearly half of all men and a quarter of all women snore. The frequency of snoring only increases as people get older. The following article will provide you with some useful tips to help stop or reduce your snoring problem, or the problem of a partner who is keeping you awake.

TIP! Raise your head with pillows to soften your snoring. Make sure your head gets adequate support by lying on a firm, thick pillow.

Switching your sleep position can halt snoring, for good. Gravity is the main cause of snoring when laying on your back. Gravity pulls on the muscles at the front of the throat causing airways to narrow. Sleeping on your side will help to keep your airway open and reduce snoring.

TIP! Smoking can exacerbate snoring; therefore, it is important to quit smoking. If you just can’t give up that habit, try not smoking for a couple of hours before you go to bed.

To keep yourself from snoring, make sure your nasal passages are open. People tend to snore more often if their noses are stuffy, or otherwise blocked. Use neti pots, steam showers, eucalyptus rubs and humidifiers to keep your nose clear when you are ill. Nasal strips open up the nasal passageways, allowing unimpeded breathing through the nose.

TIP! You can talk to a pharmacist about any over-the-counter products that may stop snoring. Prescription medications also exist, but they are usually more expensive than over-the-counter treatments.

You should try elevating your head when you sleep. A thick pillow will support your head allowing your air passages to remain open. You can also double up on pillows. If your head remains in an upright position while you are sleeping, it increases your airflow, lessening the chance that you will snore.

TIP! Side sleeping is a great way to prevent snoring. Lying on your back allows your airway to collapse, causing snoring.

When you want to keep yourself from snoring at night, consider sleeping on one side. If you sleep on your back, it ups the chances of you snoring. If you sleep on your stomach, you may cause undue stress to your neck. Sleeping only on your side will assist you in sleeping through the night.

TIP! One interesting way to help relieve snoring is by singing loudly. One physician suggests that because singing builds muscles implicated in snoring, the act of singing will reduce snoring over time.

This might sound a little odd, but snoring can be reduced by singing loudly. One physician suggests that because singing builds muscles implicated in snoring, the act of singing will reduce snoring over time. Stronger muscles in the throat and soft palate help keep your air passages open at night. This allows you to avoid snoring and get a better night’s sleep.

TIP! If you suffer from snoring and are overweight, you should use consider losing some weight. If you have extra fat, especially around your neck, this will put an increased amount of pressure directly on your airways.

The importance of losing weight if you snore cannot be overemphasized. If you are overweight and have a double chin, the pressure exerted on your airways will be increased. The pressure can cause the airway to close off. Even if you only lose a little bit of weight, it can help you stop snoring.

Less Airflow

TIP! Avoid falling asleep on your back, this can reduce the amount of snoring you do in the middle of the night. Sew a pocket onto the back of the nightwear you wear, and put a tennis ball in the pocket.

Snoring can be reduced by eating smaller meals in the evening. Large meals near bedtime can fill the stomach up. The diaphragm then pushes up on the throat, and that pressure can cause less airflow to go through the throat. Less airflow and a narrow throat are conditions that often promote snoring.

TIP! If you or someone you know has a snoring problem, there is a nifty trick that prevents snorers from rolling onto their backs. Sleeping on your back makes you more likely to snore, because this position pinches your airways; taping or sewing a tennis ball to the back side of your night clothes will cause you to roll onto your side automatically, preventing snoring.

To curb snoring, examine the things you normally consume before bedtime. Everything from alcohol to muscle relaxants can loosen the muscles in your throat. The muscles then collapse inward and block airways; this results in snoring. Before you go to bed, try drinking some water.

TIP! If you snore, try going to the dentist to see if they can help. Your dentist can make you a customized mouth guard that is molded to the shape of your mouth.

Avoid falling asleep on your back, this can reduce the amount of snoring you do in the middle of the night. If you can’t figure out how to not sleep on your back, try attaching a large object to the back of your sleep attire. That way, when you roll onto your back, the discomfort will cause you to quickly change positions.

Tennis Ball

TIP! If you suffer from snoring, drink a little alcohol or take a sleeping pill before you go to bed. The chemicals in these items can be used to calm the central nervous system and relax the muscles in your throat and jaw.

Many former snorers love the “tennis ball solution.” By placing a tennis ball under your shirt on your back, you can implement this method to reduce snoring. The tennis ball will help keep you from rolling over onto your back while you sleep. You can take the tennis ball away once you find that you sleep on your side as a matter of habit.

TIP! To help stop you from snoring while you sleep, you should not eat any dairy products right before bedtime. Dairy products encourage snoring by increasing mucus production in the mouth and nose.

Snoring not only affects your sleep habits, but those of your partner as well. It is also, on some occasions, medically dangerous. If you or someone you love snores, you need all the information you can get. Take what you have learned here and get on your way to achieving a better night’s sleep.