Easy Tips To Help You Stop Snoring

TIP! Using multiple pillows when you sleep can help to alleviate snoring. Having your head raised up during sleep may help nasal drainage move down your throat easier, so that it doesn’t clog up your nose.

At least 7 hours of sleep is necessary each night to ensure you’re healthy and alert. However, that sleep needs to be restful. If you or your partner snore at night, you won’t be getting a restorative sleep! This article will offer several suggestions if snoring is a problem for you.

TIP! Making goofy “fish faces” may help reduce snoring. Making these faces provides exercise for the muscles in your face and your throat.

The strange thing is that taking sleeping pills can result in snoring. Skip them, and you will be less likely to snore. One major effect that sleeping pills have is to relax muscles throughout your body. Muscles that hold your nasal airways open will relax, causing them to slacken. This can lead to snoring.

TIP! Drink lots of water in order to not snore. If you don’t drink enough water, you can dehydrate yourself.

In order to cease your snoring, use a firmer pillow. Softer pillows can cause the muscles in your throat to relax and restrict your airways. Since air has a tougher time getting through your air passages, you will start snoring. Therefore, the use of a firm pillow is necessary to help keep your air passages open.

TIP! Illegal drugs should never be used, under any circumstances. Unlawful drug usage can be a significant factor in the causes of your snoring issue.

If you want to keep snoring at a minimum, try sleeping on one side when in bed. Sleeping on your back makes it much more likely that you’ll snore. Then again, sleeping on the stomach can strain the neck. Studies have shown that side-sleeping will help eliminate snoring.

TIP! If allergies or other conditions are causing congestion, you are more prone to snoring. Congestion in your airways and nasal passages inhibits airflow and makes it difficult to breathe while sleeping.

Determine whether or not medications that you take could be causing your snoring. There are some medications that are drying to the nasal membranes, causing them to swell and restricting airflow. Other medications can cause sedative effects which make throat muscles relax and minimize air when asleep.

TIP! Nasal strips are very efficient against snoring. These strips are similar to a Band Aid.

Be judicious in your choice of foods, beverages and medications just before bedtime if you frequently snore. Everything from alcohol to muscle relaxants can loosen the muscles in your throat. The throat will collapse, and your airway will be blocked, which stops oxygen flow and leads to snoring. If you must be hydrated before falling asleep, stick with water as the safest choice.

TIP! Avoid drinking alcohol if you snore. Other medications such as sleep aids, sedatives or allergy medications should also not be taken before sleeping.

Refrain from sleeping on your back in order to minimize the chances that snoring will occur. If it is troubling you that you cannot figure out a way to not fall asleep on your back, consider fastening a big object on the back of what you are wearing to sleep. Lying on the object won’t be comfortable and may even wake you up, so this technique helps you train yourself not to sleep on your back.

TIP! Try doing a throat exercise that involves sliding the tongue against the back of the top front teeth to reduce snoring. For three minutes, keep sliding your tongue backwards and then bringing it back up against your teeth.

If you suffer from snoring, your allergies may be the cause of it. Allergies that aren’t adequately treated can make the nasal passages swell, which necessitates breathing through the mouth. Breathing through the mouth will frequently cause snoring. One option to treat your allergies is non-prescription medicines, and the other is to ask your doctor.

TIP! Sleep on your side to prevent snoring. Sleeping on your back makes it more likely that you will snore.

Getting plenty of sleep can help to reduce the amount of snoring you do throughout the night. In addition to sleeping for a sufficient number of hours, however, you also need to sleep on a regular schedule. Go to sleep and wake up on the same schedule every day of the week.

TIP! Cut down on exercise no less than one hour before bedtime. Physical exercise can take your breath away when you lie down.

Discuss with your doctor whether a customized mandibular advancement appliance could help you. This is a mouth guard which fits perfectly against your teeth, both the top and the bottom. These appliances, as suggested by their name, keep your jaw in a tight, forward position that can alleviate your snoring problem by keeping the tissues in your neck from going slack.

TIP! Do you snore frequently? Then watch what you eat right before bedtime. Throat muscles can relax from various intoxicants or muscle relaxers.

Snoring can leave you feeling helpless when it comes to remedies. But, that’s just not true. There are a number of ways to eliminate, or reduce, snoring. Try following this advice to get a good night’s sleep again.

3 months ago