If you snore, you are certainly not alone. This affects about 25% of women and about 40% of men. Snoring becomes even more common as you age. This article has some effective advice for you, or someone you love who snores, and may help to reduce this problem.

You may find that raising your head onto 2 or more pillows while sleeping, will help reduce or eliminate snoring. This allows nasal drainage to flow into the lungs, instead of building up in nasal passages. You may find that it helps alleviate or reduce your snoring.

Singing can actually help you to overcome a snoring issue. This is because singing uses throat muscles, strengthening them over time. When you have strong throat muscles, the chances of snoring are reduced. There are several musical instruments which also strengthen your throat, such as saxophones and other woodwind instruments.

Try getting OTC medication for your snoring by asking a pharmacist. You could get prescription medication for snoring but if you find one that works at your local pharmacy, it will be less expensive. These medicines fight swelling, and other things that narrow air passages.

The exercise of sliding your tongue along the backside of your front top teeth may help reduce snoring. For the next three minutes, slide your tongue backwards, and then toward the teeth. Exercising your tongue muscles keeps your airways open and cuts the chance of snoring.

If snoring is a problem for you, rule out your medications as a possible cause. There are various medications that can dry nasal passages, which can cause them to restrict airflow and swell. Other medications can cause sedative effects which make throat muscles relax and minimize air when asleep.

Whatever you ingest before bed, can affect your snoring. Everything from alcohol to muscle relaxants can loosen the muscles in your throat. This causes them to collapse inward, thereby obstructing your air passageway, which ultimately results in snoring. If you have to drink something before bedtime, make it water.

Dairy Products

Dairy products can cause more health problems than just lactose intolerance, including snoring. Dairy products lead to an increased production of phlegm, which will obstruct your airways in your nose and throat. Avoid dairy several hours before bed to see if this makes a difference.

If you’re looking for a snoring solution, an adjustable bed may be just what you need. Adjustable beds allow you to change the angle of your upper body relative to that of your legs. Your airways will be straighter and less constricted by your body weight in this position, making snoring less likely, and less severe.

Although you might not like hearing this, shedding weight can eliminate your snoring. The additional weight will accumulate all over your body and this includes the neck. This increases your airway’s pressure or partially obstructs it, which causes vibrations that lead to snoring.

Snoring can be irritating to yourself, and the person sleeping next to you. Snoring can also point to a serious medical condition. That’s why you need to learn what’s causing you to snore. If you or your sleep partner is being affected by your snoring, it’s time to learn as much as possible about your affliction. If you implement these hints and tips, you’ll sleep more restfully and feel better as a result.