How To Sleep Soundly With Less Snoring

TIP! A change in your sleeping position of choice may help you stop snoring. Lying on the back causes most people to snore because the head is forced downwards by gravity, and the throat closes up slightly.

Snoring is an affliction that affects lots of people all over the world. While for many, it is simply a bother, it can be a sign of more serious health problems. The following advice will help you or your loved one cope with snoring.

TIP! You are more likely to snore if you are overweight. Although obesity and snoring are not directly correlated, if you have a lot of excess fat around your neck, you should be aware that the fat can place extra pressure of your airways and restrict air flow, which can cause snoring.

A change in your sleeping position of choice may help you stop snoring. Sleeping on your back can force your head down and cause your throat to close up somewhat. Sleeping on the side is easier, less straining on the neck, and it reduces snoring.

Fish Face

TIP! Quit using drugs that are illegal. They are known to contribute to difficulties sleeping including snoring.

“Fish face” may sound silly, but it could help you to stop snoring. Strengthening the muscles in the face and throat is effective in minimizing snoring. To make a fish face, close your mouth and pull in your cheeks. Now, copy the movements fish normally make with their mouths. Try to do this a few times a day, it only takes seconds.

TIP! You are more prone to snoring in your sleep if you are congested because of allergies and other things. Congestion will have airways and nasal passages become narrow, which would block the air which will cause snoring.

If you don’t want to snore, drink plenty of water and other fluids. Being dehydrated causes your nasal secretions to thicken and become stickier, which can lead to clogged airways and snoring. Try to drink at least ten cups of juice, water or any other non caffeinated and non alcoholic drinks each day as this can reduce the effects of your snoring.

TIP! If you use nasal strips, they will help to reduce snoring. These strips resemble bandage strips.

Prop your head up when sleeping, to minimize snoring. You can get more support and a higher head position by using an extra-thick pillow. You could even attempt to utilize multiple pillows. Doing this will keep the head upright. As a result, your airflow will be increased, and your snoring can be prevented or reduced.

TIP! Your pharmacist might be about to recommend a remedy for your snoring. There are several over-the-counter options available.

You are more prone to snoring in your sleep if you are congested because of allergies and other things. Congestion in your airways and nasal passages inhibits airflow and makes it difficult to breathe while sleeping. If you’re congested, try taking medication before bed to help de-congest your airways and help you sleep better.

TIP! Do you think there is any truth to the assertion that loud singing can help you cut down on your snoring? There is a physician who advocates singing as a method of limiting snoring, because the act of singing works to strengthen the muscles of the soft palate and the throat. Increasing the muscle tone in these areas prevents your airways from narrowing as you sleep, making snoring less likely to rouse you from slumber.

Replace your pillow with a firmer one to reduce your snoring. Soft pillows relax your throat muscles, which causes your airway to become more narrow. You snore because your airways are somewhat obstructed. A pillow that is firmer can help with keeping your airway open.

TIP! Find out if prescription medication you take might be causing your snoring. Certain medications dry out the nasal membranes, which can make them swell and reduce how much air can pass through them.

In order to snore less, sleep facing sideways. Sleeping on your back makes it more likely that you will snore. Stomach sleeping may put undue pressure on your neck. Sleep on your side for the most benefits.

TIP! Exercise your tongue regularly. Stick your tongue out and pull it back in to exercise it.

Losing weight will often reduce your snoring. Excess neck fat puts pressure on the airways. This can cause your muscles to become lax late in the night, leading to an increased snoring problem. Even losing just a few pounds can have a significant impact on your snoring.

TIP! Some people find that an adjustable bed is helpful in reducing their snoring. This special type of bed makes it possible to position your upper body in a way that is closer to a seated position.

Change your position, and how you sleep, to get rid of how you snore. Snoring normally occurs when a person sleeps on their back. The muscles and tissue in their throats, relax and fall. This can be prevented by lying on your side or front, which will allow you to get a better night’s sleep.

TIP! Allergies may very well be the cause of your snoring; if so, now is a good time to have them checked out. Allergies left untreated often cause the nasal passages to swell, making you breathe through the mouth.

As this article stated, while snoring could simply be an annoying problem, it may also be an indication of a more serious condition. If you are someone who is worried about snoring, then you should have a professional look at you right away. Utilize the advice you found in this article so that you may get better sleep each night.

11 months ago