Use The Following Tips To Manage Your Snoring

TIP! To help eliminate snoring, exercise your face and throat muscles by making “fish faces”. While it sounds odd, positioning your face like this can improve the muscle tone in your face and throat.

Snoring could just be a noise that you make as you sleep, or it could be some kind of indicator trying to alert you of a health problem. Snoring can be attributable to several different factors. Read the article below and find out about some common causes and some methods for treating your snoring.

Eliminate Snoring

TIP! Try doing a throat exercise that involves sliding the tongue against the back of the top front teeth to reduce snoring. Move your tongue back and slide it up to the back of your teeth, without stopping, for approximately three minutes.

You can eliminate snoring by making funny faces–specifically faces that resemble a fish breathing while he swims. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring. While you have your mouth closed, suck in the cheeks. Put your lips into a shape that a fish would. To be effective, this exercise should be repeated several times each day.

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.

One easy way to help reduce snoring, is to elevate your head using pillows. Try using a pillow that’s extra thick. Alternatively, you can simply use extra pillows. This puts your head at a more natural angle, which keeps air flowing through your nasal passages and reduces snoring.

TIP! Keep a humidifier running in your bedroom during the night. A humidifier will moisten the air in your bedroom.

Your odds of snoring go up considerably if you have allergies or similar issues that cause nasal congestion. Air blockages from congestion can reduce your chances of breathing properly, which can yield discomfort and incessant snoring. One relatively simple way to get rid of this is to have a decongestant at the ready. Taking one when things get bad can really help you sleep better.

Nasal Strips

TIP! You can encourage bilateral sleeping positions throughout the night with this simple trick. You can sew a pocket inside the back of your night shirt for the ball, or simply pin the ball onto the back of the shirt.

Using nasal strips is a great way in reducing snoring. Visually, nasal strips are similar to Band-Aids. They are not the same as bandages, however. They are designed to keep your nasal passages open. That makes it easier to breath from your nose and, when you do, you are no longer snoring.

TIP! If you snore, consider that your allergies might be to blame and get them treated. Allergies can lead to swollen nasal passages, which may cause you to breathe from your mouth.

Get plenty of quality physical activity to minimize snoring. Exercise helps prevent snoring by regulating your breathing patterns. Exercise will help improve the health of your respiratory system, as well as reduce your stress levels. Higher stress means distorted breathing and a higher chance of snoring.

TIP! If your partner tells you that you snore regularly, dairy products might be to blame. If you consume them just before you go to bed, try to avoid doing so for a week to find out if it has a positive effect on your snoring.

Resting your head on a firmer pillow can help to cut down on snoring. Softer pillows end up making your throat muscles relax, causing your air passages to narrow. If air is finding it tough to pass through, snoring will occur. Using a pillow that is more firm helps the nasal passages remain open.

TIP! Visiting the dentist could be in order if you want to reduce your snoring. He can create a mouth-guard using a mold of your mouth.

If you smoke, quitting can diminish your snoring. If kicking the habit altogether isn’t feasible, at least avoid smoking in the last few hours you are awake each day. When you smoke, your throat swells, which will cause your air passages to get narrower. When your airways are restricted, you’re more likely to snore. Therefore, if you quit smoking, you reduce the risk of your throat becoming swollen and decrease your chances of snoring.

TIP! To minimize snoring, don’t drink alcohol or take sleeping pills. Both of these are central nervous system depressants, which cause the throat muscles to relax, which in turn, causes snoring.

Alcohol should be avoided to help alleviate snoring. Avoid sleeping pills, antihistamines and tranquilizers before bed. The reason this happens is because these tend to relax your muscles, limiting your air passage in your throat, and therefore increasing snoring.

Less Likely


Performing throat exercises can make you less likely to snore. Work your tongue by sliding it across the backside of your upper front teeth. Slide your tongue back and forth between your teeth and your throat, repeating the exercise until 3 minutes have elapsed. Working the muscles this way can help your airways remain open so that you are less likely to snore.

TIP! Refrain from consuming dairy products late at night if you want to reduce snoring. Dairy products can cause the formation of mucus, and that can cause you to snore.

More than just an annoyance, snoring can have a dramatic impact on your health. Not every snoring treatment is effective for every snorer, due to the wide mix of personal situations and potential snoring causes. However, when you implement the advice from the article above, you’ll be better equipped to treat yours.

3 years ago