How To Get A Better Night Of Sleep While Snoring

If you are troubled by snoring, you’re not the only one. Approximately 40 percent of men, and a surprising 25 percent of women, deal with snoring Snoring becomes even more common as you age. If you are eager to stop a snoring problem, either of your own or of someone else’s, then this article can help.

If you want to contain your snoring, you need to keep an eye on your body weight. 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. If you are even a few pounds overweight, this may be the culprit.

TIP! Switch your sleeping position to stop snoring. People snore more often when they sleep face-up, as gravity forces the head downward, which will cause their throat to constrict.

One strange way to reduce snoring is to make “fish faces”. While it may sound rather odd, practicing this facial expression can workout the muscles in your throat and face. Close your mouth and suck your cheeks in. Moving you lips in a fish-like movement will give the right muscles a workout. Perform this simple exercise a couple of times per day.

Nasal Passages

One of the best ways to reduce snoring is by ensuring that your nasal passages are kept open. If your nose is clogged or swollen, you are more likely to snore. Use neti pots, steam showers, eucalyptus rubs and humidifiers to keep your nose clear when you are ill. You might give nasal strips a try, as well; these lift your nasal passages open, allowing air to flow more freely.

TIP! As foolish as it may appear to be, singing might be the remedy for your snoring. When you sing, you use throat muscles and over time they get stronger.

Stay away from drugs that are illegal. Street drugs can dramatically increase your chances of snoring when you are asleep. For instance, marijuana has the relaxation effect as prescribed tranquilizers. Other drugs bought off the street, such as pain killers, can also have this effect. While awake, the sense of being relaxed may be appealing, but once you drift off, you will surely snore.

Go to the closest pharmacy and ask for an anti-snoring remedy you can get over the counter. Prescription medication is available for snoring. However, the over-the-counter brands are much more affordable and may work for you. The medications will help symptoms like swelling, inflammation and other things that cause your nasal passages to narrow.

Use an simple tongue exercise to alleviate snoring. Run your tongue across the back side of your upper teeth. Pull your tongue back towards your throat and then slide it forward up to your teeth, and continue this alternation for three minutes. When you exercise the muscles this way, your passageways will remain open, and the chances of snoring will be reduced.

TIP! You want to ensure that your nasal passages remain open if you want snoring to stop. Stuffy, clogged noses, and other nasal obstructions, can contribute to snoring.

Your love of singing can actually help you to fight snoring. One doctor supports singing as a remedy for snoring, as singing builds up muscle in the soft palate, as well as the throat. This increased muscle tone will keep your passageways from narrowing at night, and when you do go to sleep, snoring won’t bother your slumber.

Eating less during evening meals, can help to reduce snoring. Eating too much food, especially right before sleeping, causes the stomach to become full. A full stomach pushes your diaphragm toward your throat, partially blocking your throat. Constricted air flow and a throat that is narrow are among the primary reasons for snoring.

Physical Activity

TIP! Elevating your head during sleep can help stop snoring. Try using a thicker pillow to support your head and neck.

You should limit physical activity for an hour prior to your bedtime. Physical activity right before sleeping can result in shortness of breath. Your airways are then constricted, and nighttime snoring will be the result.

Don’t sleep on your back to prevent snoring. If you find yourself sleeping on your back despite attempts not to, consider sewing an object onto the back side of your pajamas. This way, when you do end up rolling over onto your back, you will immediately experience discomfort and will not want to remain in that spot.

While it isn’t a quick fix, losing weight might be the best remedy for snoring. Excess weight builds up on all areas of the body, and the neck area is no exception. The extra weight applies pressure to your airway, even collapsing it partially, which causes the vibrations and sound known as snoring.

TIP! Replacing a soft pillow with a firm one can help to eliminate your snoring. Using soft pillows allows your throat muscles to relax which in turn causes your airway to become more narrow.

Dairy products may be the culprit if you find out that you snore. If you usually eat cheese and drink milk before bed, try giving up this habit for about 10 days to see if your snoring improves. Excess mucus in the airways caused by a dairy sensitivity is not unusual. When this mucous builds up, snoring will often take place. Continue to get three servings of delicious and nutritious dairy products throughout the day, but refrain for at least three hours before bed.

Snoring is annoying to you, and your sleep partner. It may also be harmful to your health, depending on what it is stemming from. Learning as much as you can about the condition will assist you in treating it. Use the advice that you have learned from this article and appreciate more nights of quiet sleeping.