Stop Snoring By Using These Helpful Tips

TIP! Try changing your sleep position, in order to reduce snoring. The average snorer snores when they are on their back because their throats slightly close, which restricts the amount of air that is able to pass through the airway.

If you snore, then there are millions of others like you. This affliction affects 40% of men and 25% of women. The occurrences of snoring increase with age. You can give the handy suggestions presented in this article a try if you or other members of your family are having issues with snoring.

TIP! Using sleeping pills is a real catch-22 if you have trouble with snoring. The pills make it easier to get to sleep, but they also encouraging snoring, making your sleep less restful.

A “fish face” might get rid of snoring. These exercises build your muscles in your throat and face. So, suck your cheeks in while keeping your mouth closed. Try moving your lips like a fish. Do this exercise several times every day.

Nasal Passages

TIP! While you are sleeping, it helps to have your head elevated. The easiest way to elevate your head is to use a thick pillow.

One of the best ways to reduce snoring is by ensuring that your nasal passages are kept open. Having a nose that is clogged or constricted can contribute to snoring. Use steam showers, humidifiers, neti pots or vapor rub to clear your nose. Nasal strips are a good option, as they open up the nasal passages, increasing the amount of air you breathe through your nose.

TIP! Those that are overweight or carry extra weight in their neck are more prone to snore. The additional fat constricting the nasal passages of fat people compounds the problem.

Never use illegal drugs. The use of illegal drugs can make your snoring worse. Most drugs, including marijuana, tend to cause your body to relax. Pain killers and other drugs with this effect, can cause snoring as well. Feeling relaxed may be great while awake, but when sleeping, it can cause you to snore.

TIP! Throat exercises can help reduce snoring. One exercise to help against snoring is to press your tongue against your front teeth.

Prop your head up so you can sleep easily instead of snoring. Lay your head on a fat pillow, which will provide your neck some support. You can also double up on pillows. This will keep your head more upright, which will increase your airflow, and can help reduce or prevent snoring.

TIP! Eating small meals in the early evening can reduce snoring. When you eat a large dinner too close to going to bed, your stomach gets filled up.

Those that are overweight or carry extra weight in their neck are more prone to snore. Build-ups of fatty tissue around the windpipe area in larger people, can exacerbate the issue. If you’re overweight, consider losing weight. You will look and feel healthier, besides improving your sleep at night.

TIP! People who tend to snore, should pay close attention to what they put into their body before bedtime. Alcohol, muscle relaxants and other medicines can cause your throat muscles to weaken.

Physical activity can help reduce or even eliminate snoring. Snoring at night can be stopped with regular exercise. Exercise makes your breathing more regular and this can stop snoring. You want to exercise to help reduce stress but also to assist your respiratory system and keep it in shape. When you are stressed you tend to snore more in your sleep because you experience higher levels of breathing.

TIP! You may be able to control your snoring by purchasing an adjustable bed. An adjustable bed allows you to adjust your upper body so that it is more vertically-oriented.

A firm pillow can help to reduce snoring. A pillow that is too soft can actually be too relaxing, encouraging the muscles in your throat to go slack and ultimately reducing the effective size of your airway. When your passages narrow, you start to snore. A pillow that is more firm can help open up your passageways.

TIP! If you have allergies and snore, investigate your allergies as a source of the snoring. If your allergies go untreated, it may cause your nasal passages to swell.

Side sleeping is a great way to prevent snoring. Sleeping on your back makes it more likely that you will snore. On the contrary, sleeping on the stomach can cause stress to the neck. This is the reason why the perfect position for you to sleep in is on your side.

TIP! Try this folk remedy if snoring is driving you crazy. People who sleep face-up snore more often due to airway constriction.

Eating less during evening meals, can help to reduce snoring. Large meals eaten before bed will fill your stomach. This can cause the diaphragm to rise and put pressure near the throat. This can cause breathing problems that contribute to snoring. When your throat is narrow, airflow is restricted so you are more likely to snore.

TIP! Keeping your mouth open promotes snoring, and the sound of snoring is the result of breathing through your mouth and throat. Breathing with your nose can let the air bypass your throat.

Snoring is not only aggravating to you, but your sleep partner as well. There is also a potential for the underlying cause to be dangerous to a person’s health. If your partner is affected by this, it is in your best interest to learn as much as possible about it. Apply the tips that you have read so that you can enjoy a good nights sleep.

4 years ago