Try These Stop Snoring Tips To Rest Easy At Night

It is possible to overcome snoring and get proper sleep, if you know how. Use the tips in this article before your health degrades further.

Throat Muscles

TIP! One way to cut down on snoring is to stay in a healthy weight range. Although excess weight does not directly correlate with snoring, excess neck fat does put more pressure on airways, which could result in snoring.

It might seem a bit silly, but singing just might be a good solution for snoring. This is because singing uses throat muscles, strengthening them over time. By building strength in your throat muscles, you can alleviate snoring. Musical instruments, such as the saxophone or trumpet, may also strengthen throat muscles.

TIP! One strange way to reduce snoring is to make “fish faces”. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring.

Speak with your doctor to see if one of your medications is creating your snoring. This a side effect common to a lot of medications. For example, pain killers and muscle relaxants can loosen the muscles in your throat, causing it to restrict your airway. Restricted airways contribute to snoring.

TIP! Meet with your doctor to review any prescription medications you may be taking. Ask your doctor to identify those that might intensify your problem.

A firmer pillow may also help reduce snoring. A soft pillow can cause the muscles in your throat to relax too much and make your throat and nose pathways narrower. You snore because your airways are somewhat obstructed. Using a pillow that is more firm helps the nasal passages remain open.

TIP! Avoid alcoholic beverages to minimize your snoring issues. Additionally, stay away from tranquilizers, antihistamines and sleeping pills immediately before retiring.

Cutting down on your smoking is a great way to minimize your snoring. Another possible solution is to cease smoking each night, several hours before you go to bed. Smoking causes your throat to swell, narrowing your air passageways. An inflamed throat and narrow pathways will cause snoring; therefore, not smoking can lead to less swelling of the throat and less snoring

TIP! Check medications that could cause snoring, if you snore. Some medications dry out your nasal membranes, which can restrict airflow and cause snoring.

If you want to stop snoring, you need to avoid drinking alcoholic beverages. In addition to this, you should also avoid taking sleeping pills, antihistamines and tranquilizers right before bed. These drugs relax the muscles in your throat and constrict airways, resulting in increased snoring.

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.

You can do some exercises to reduce your snoring by placing your tongue behind your front teeth. Move your tongue back and slide it up to the back of your teeth, without stopping, for approximately three minutes. Building your muscles will help to keep your airway open during the night.

TIP! Ensuring that you always get adequate rest may help to reduce snoring. It is also important to maintain a sleep schedule that is consistent, in addition to getting enough sleep.

Singing out loud could reduce your snoring. One doctor suggests that singing can help you build your throat muscles and the muscles in your soft palate. This will help you stop snoring. These stronger muscles will keep your airway open, stopping your snoring and allowing you a good night’s sleep.

TIP! If you have trouble with snoring, essential oils may offer some relief. Some beneficial oils like eucalyptus and peppermint are great for opening up clogged nasal airways.

If you are snoring, determine if it is caused by any of your medicines. There are some medications that are drying to the nasal membranes, causing them to swell and restricting airflow. In addition, it is possible that sedatives will relax muscles in your throat and lessen the air that gets through.

Dairy Products

TIP! Bothersome snoring, whether it’s you or your partner, could be reduced by trying the following time-honored remedy. You can avoid sleeping on your back and closing airways by adhering a tennis ball to your back, thus forcing you to turn to your side while sleeping.

The ingestion of dairy products have been shown to cause snoring. This is because dairy products encourage phlegm production, which in turn, obstructs your airway both in your nose as well as in your throat. If you drink warm milk often, substitute warm tea and evaluate the effect on your snoring.

TIP! One way to try to reduce your snoring is by sleeping on your side, more specifically the left side. Bear in mind that snoring is not just a problem for you, but that it also deprives your partner of sleep.

Try eating a couple of spoons of honey prior to bed. While the reason honey helps is not completely clear, many people swear by this remedy to prevent snoring. Honey may decrease nasal inflammation and dryness, which can help you breath easier and more quietly throughout the night.

TIP! Relaxing before going to bed can help reduce your snoring: try drinking a glass of wine or taking sleeping pills. The chemicals in these items can be used to calm the central nervous system and relax the muscles in your throat and jaw.

Interestingly, it is possible to eliminate snoring using a tennis ball. Attach the ball in the center of your back on the shirt you wear to bed. As you sleep, the sensation of the ball pressing into your back will help you stay on your side. While you are asleep on your side it will reduce your snoring greatly.


Your family and friends depend on you, so you need to make sure you are taking good care of yourself. Taking steps to alleviate snoring can lessen your risk of stroke and heart attack, and it is easy to be proactive about it before it’s too late. Best of luck to you!

4 years ago