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

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.

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.

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.

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

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.

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.

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.

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

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.

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.

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!