Don’t Let Snoring Keep You Up At Night

TIP! Making “fish faces” is a great way to help stop snoring. Even though this may sound odd, making fish faces can aid in strengthening throat and facial muscles.

Snoring is actually very common, though many people think they have to accept it, and that there is nothing that can be done to stop it. To find out how to decrease your snoring, take a look at this article.

TIP! Keep nasal passages open if you want snoring to stop. A nose that is clogged or constricted contributes to increased snoring.

To prevent snoring, you should consider altering your sleeping position. Many people sleep on their backs since gravity forces their heads down, which closes the throat. If you sleep on your side, it will be easier to breathe; this also places less strain on the muscles of your neck.

TIP! If you are snoring and you are pregnant, you have to see a doctor right away. Although lots of women who are pregnant snore during some time in their pregnancy because of the increased amount of pressure, you should ensure your snoring isn’t depriving your unborn baby of vital oxygen.

To help combat snoring, many people benefiting from sleeping propped up on two or three pillows, almost sleeping in a sitting position. 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. This will help stop snoring.

TIP! Speak to the doctor about any prescription medications that may cause your snoring. Many medications can cause you to snore.

Making goofy “fish faces” may help reduce snoring. Even though this may sound odd, making fish faces can aid in strengthening throat and facial muscles. Keep your mouth closed while inhaling to push your cheeks in. Move the lips like a fish. You should practice this fish-mouth exercise off and on throughout the day.

TIP! An excellent method of preventing snoring is asking your doctor for an anti-snoring remedy that is over-the-counter. Although prescription treatments are also available, you may be able to save money if you can find an effective over-the-counter product.

In order to prevent snoring, you should have open nasal passages. If your nose is clogged or swollen, you are more likely to snore. Use steam showers, humidifiers, neti pots or vapor rub to clear your nose. Nasal strips are another good option. These lift your nose open and let more air in.

TIP! If you want to stop snoring, you need to avoid drinking alcoholic beverages. You should also refrain from using sleeping pills, tranquilizers and antihistamines before going to sleep.

Make sure that you are hydrated so that you can prevent snoring. If you’re dehydrated, your nasal passage secretions are thicker and stickier, which can clog the airways and cause snoring. 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! Check medications that could cause snoring, if you snore. Certain medications dry out the nasal membranes, which can make them swell and reduce how much air can pass through them.

Talk to your doctor about prescription medicines that might cause you to snore. Prescription medications can cause you to snore as a side effect. Most medications that contain antihistamines relax the throat muscles, which restricts airflow. Restricted airways can cause you to snore.

TIP! Do not exercise too much before you go to bed for the night. Exercising this close to bedtime can leave you breathless as you try to sleep.

Stopping smoking can help you to stop snoring, as well. If you find it impossible to stop smoking, then at least cut it off in the hours that precede sleep. Smoking causes the throat to swell and the air passages to tighten. When you break the smoking habit, you may easily find that snoring is eased as inflammation in your throat is decreased.

Front Teeth

TIP! Consider a change in your sleep position, if you are wanting to eliminate snoring. The majority of snoring takes place when people sleep on their backs.

Performing throat exercises can make you less likely to snore. Work your tongue by sliding it across the backside of your upper front teeth. Try sliding your tongue back and bringing it up against the front teeth for a duration of three minutes. Building muscle this way will strengthen your airways, keeping them open and cutting down on snoring.

TIP! Exercise your tongue regularly to help reduce snoring. Though this certainly sounds silly, sticking your tongue in and out several times is actually valuable as it exercises several of the muscles in your mouth and throat.

If you have snoring issues, look at your medications to see if they might be causing it. Some medications dry nasal membranes which makes them swell and impede the flow of air. Some medications also cause your throat muscles to relax to the point that you can’t breathe properly while you’re asleep.

TIP! Avoid back sleeping, if you want to stop snoring. 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.

If you have a snoring problem, then be mindful of what you eat and drink before bed. Alcohol, muscle relaxants and sedatives can all have a relaxing effect on your throat muscles. If your throat muscles relax too much, they may collapse and block the flow of air. Water is the best choice when trying to stay hydrated throughout the night.

TIP! Think about purchasing an adjustable bed as a way to reduce snoring. This special type of bed makes it possible to position your upper body in a way that is closer to a seated position.

Now that you have read some ways that you can stop your snoring, you know that you can change the way that you sleep. Feel free to try out this article’s suggestions, and see if they can make a difference in the quality of sleep you get.

3 years ago