Snoring Keeping You Up? These Tips Can Help!

TIP! One simple way to reduce snoring is to watch your sleeping position. People snore more often when they sleep face-up, as gravity forces the head downward, which will cause their throat to constrict.

If you are a snorer, you’re in good company. Women suffer snoring problems at a rate of about 25% while the rate for men exceeds 40%. The older people get, the more frequently they snore. If you are interested in reducing how often you snore, or helping a family member who has this condition, this article might just help.

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.

You can eliminate snoring by making funny faces–specifically faces that resemble a fish breathing while he swims. Making these faces is a real help, as silly as it sounds, because they exercise and strengthen important muscles in your face and throat. To make a fish face, close your mouth and pull in your cheeks. Try moving your lips like a fish. You want to do this a couple of times each day.

TIP! You can eliminate snoring by making funny faces–specifically faces that resemble a fish breathing while he swims. Making these faces is a real help, as silly as it sounds, because they exercise and strengthen important muscles in your face and throat.

If you want to stop snoring, upgrade to a pillow that is a bit firmer. A soft pillow allows your head to fall into a position which causes your throat to collapse. Narrow air passages contribute to increased snoring because air flow is reduced. A pillow that is firmer can help with keeping your airway open.

TIP! One of the best ways to reduce snoring is by ensuring that your nasal passages are kept open. The cause of your snoring may be due to a stuffed up nasal passageway.

If you want to decrease your snoring, you will need to quit smoking. If quitting doesn’t work, ensure that you don’t smoke within two hours of your bedtime. The passages through which air flows in your body will narrow when your smoke, due to swelling in your throat. This inflammation and narrowing leads to snoring; therefore, not smoking should relieve some of the swelling.

TIP! Do not take illicit drugs. They can cause you to snore, let alone the other health hazards they create.

If you snore often, drinking alcohol may make it worse. On top of this, you should stay away from antihistamines, sleeping pills and any type of tranquilizer right before you go to bed. The reason this happens is because these tend to relax your muscles, limiting your air passage in your throat, and therefore increasing snoring.

TIP! Prop your head up when sleeping, to minimize snoring. Make sure your head gets adequate support by lying on a firm, thick pillow.

To prevent snoring, sleep on your side. Sleeping on your back will help you sleep without snoring. On the other hand, sleeping on your stomach causes neck stress. Sleep on your side for the most benefits.

TIP! Your odds of snoring go up considerably if you have allergies or similar issues that cause nasal congestion. Congestion constricts your nasal passage and airway, leading to air blockage and snoring.

Snoring can be reduced by eating smaller meals in the evening. Eating too much food, especially right before sleeping, causes the stomach to become full. This can force the diaphragm upwards, and the resulting pressure can decrease or block air passage. Constricted air flow and a throat that is narrow are among the primary reasons for snoring.

Dairy Products

TIP! Get plenty of quality physical activity to minimize snoring. You may reduce your risk of snoring by regulating your breathing patterns with exercise.

Even though you may not be lactose intolerant, dairy products happen to be a very common cause for snoring. Dairy products promote the formation of mucus and phlegm that contribute to narrowing of the air passages in the nose and throat. If you usually have warm milk at bedtime, try hot mint or cinnamon tea, instead! That will help you relax and open your airways!

TIP! Reduce or eliminate your alcohol consumption, if you are bothered by snoring. Avoid antihistamines, tranquilizers and other sleeping pills at bedtime.

Snoring can be a real problem for you, and for anyone that shares your bed. It is also, on some occasions, medically dangerous. If you or your loved one are people who suffer from this condition, it is probably best to learn everything you are able to about it. Apply what you’ve learned from this article to finally enjoy a quiet, peaceful night of sleep.

3 months ago