Does Snoring Ruin Your Sleep? Try These Ideas!

TIP! It might seem a bit silly, but singing just might be a good solution for snoring. Singing relies on your throat muscles and makes them stronger.

Snoring is an affliction that lots of people have to deal with. If you are reading this article, there is a good chance that you or someone you knows snores noisily. Snoring can affect marriages. Whether you are the culprit or it’s your partner, the advice given in this article will really help you.

TIP! You can reduce snoring by making funny “fish faces”. Strengthening the muscles in the face and throat is effective in minimizing snoring.

Consume plenty of liquids if you want to reduce or eliminate snoring. When dehydrated, your airways will become parched, making it more difficult for air to flow through. To cut back on snoring, you should drink as much water and caffeine-free drinks as possible every day–at least 10 full glasses.

TIP! If you snore while pregnant, talk to your doctor about it. Pregnant women do tend to snore because of the extra pressure, but you have to know that your snoring is not affecting the oxygen your baby is getting.

If allergies and congestion are a part of your life, this can impact the frequency of snoring during the night. Congestion constricts your nasal passage and airway, leading to air blockage and snoring. One suggestion on how to fight this is to use a decongestant before bed in order to have a more peaceful night’s sleep.

Restricted Airways

TIP! Prop your head up when sleeping, to minimize snoring. Make sure your head gets adequate support by lying on a firm, thick pillow.

Have a discussion with your doctor about any medications you are taking that could be causing your snoring. There are many prescription medications that can cause snoring. Prescriptions such as pain killers, muscle relaxants, or antihistamines can cause relaxed muscles and restricted airways. Restricted airways contribute to snoring.

TIP! In order to decrease your snoring, you need to be getting a lot of excellent exercise. If you exercise, you’ll begin breathing more regularly.

Obese people are much more likely to snore, especially if they have a lot of extra fat around their neck. Overweight people have fatty tissues that surround their windpipes, exacerbating the issue. If you’re currently overweight, try shedding a few pounds. Not only can you stop your snoring, but you will be healthier as well.

TIP! Surprisingly, one cure for snoring is to sing aloud. One physicians believes that singing is a great remedy for snoring because it strengthens the muscles in the throat and soft palate.

Exercise will help you stop snoring at night. Exercising helps to keep your breathing stable, preventing snoring. Physical exercise is an important part of respiratory health and it’s a great stress reducer as well! Too much stress can change the way you breathe, thus increasing the probability of you snoring.

Quit Smoking

TIP! While it may not be easy to hear, if you lose weight, this might be something that will end your snoring issues. Extra pounds weigh down your entire body, including your neck.

Smoking can exacerbate snoring; therefore, it is important to quit smoking. If you find it difficult to give up smoking, you can enjoy some benefits by avoiding tobacco for the few hours before bed. Every time you smoke a cigarette, your throat swells up, and your air passages narrow. Narrow airways encourage snoring; if you can quit smoking, your throat will not swell as often and snoring should be less of a problem for you.

TIP! If you have a partner complaining about your daily snoring, the blame might be attributed to dairy products. If you eat dairy products before bed, try refraining from doing so for 7-10 days and note any improvement.

Eating dairy products can cause snoring. This is true even for those who are not known to be lactose intolerant. 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 drink warm milk often, substitute warm tea and evaluate the effect on your snoring.

TIP! Certain exercises may help you stop snoring. If you exercise your throat for between 15 and 30 minutes a day you’ll build up your muscles and help them to stop collapsing overnight.

Change your sleeping position, if you are trying to find a way to stop snoring. When you lay on your back, you cause yourself to snore. When you are sleeping on your back the muscles in your throat relax. Sleep on your side to prevent your muscles from relaxing.

TIP! Try speking with a doctor about getting fitted with a type of mandibular advancement appliance. These devices fit snugly next to both sets of your teeth.

As noted above, many people snore. It disrupts your sleep, your partners’, and affects your waking hours as well. The advice you have read here can help you solve your snoring problem and bring back your nights of peace and quiet.

1 year ago