Sleep Peacefully And Quietly With These Anti-Snoring Tips

Snoring is an embarrassing problem that plagues many. These individuals feel that the snoring is out of their control; they do not know how to change the situation. This isn’t true, as you can see with these tips that can help you get rid of your snoring.

Making “fish faces” can help to eliminate snoring. Making these faces is a real help, as silly as it sounds, because they exercise and strengthen important muscles in your face and throat. So, suck your cheeks in while keeping your mouth closed. Move your lips and mouth like you are a fish. Perform these exercises a few times each day.

Stay well-hydrated to prevent snoring. If you get dehydrated, the secretions that are in your nasal pathways will get sticky and thick, and that will cause them to clog up your airways easily, which leads to snoring. Drink at least 1 ounce of water for every 2 pounds of your body weight, to ensure you stave off dehydration and avoid snoring.

Stay away from all illegal drugs. These can cause you to snore. Drugs like marijuana have the same effect as drugs designed to relax you. Pain killers and other drugs with this effect, can cause snoring as well. Relaxation feels great during waking hours, but it causes snoring during sleeping hours.

One easy way to help reduce snoring, is to elevate your head using pillows. You can get more support and a higher head position by using an extra-thick pillow. Also, you can use two or three pillows. This forces your head into an upright position. As a result, your airways will open up and you will snore less.

Overweight people, especially if they have fatty deposits in the area of the neck, are more likely to snore. Overweight people have fatty tissues that surround their windpipes, exacerbating the issue. If you are currently overweight, consider dropping a few pounds. Not only will you look and feel better, you’ll sleep better, as well.

Stopping smoking can help you to stop snoring, as well. If quitting is not an option, refrain from smoking for several hours before you go to bed. Smoking causes inflammation and swelling in your throat, which narrows your airway. Narrow airways create more snoring; therefore, by eliminating smoking you will not snore.

If you snore, you should avoid drinking alcohol. You must also avoid antihistamines, tranquilizers and sleeping pills prior to bedtime. These substances all work by relaxing your muscles, and in your throat this can lead to restricted air passageways and increased snoring.

The exercise of sliding your tongue along the backside of your front top teeth may help reduce snoring. Pull your tongue back towards your throat and then slide it forward up to your teeth, and continue this alternation for three minutes. You can practice keeping your passageways open so that your snoring is reduced as it is easier for air to get into your lungs.

Do not exercise too heavily within one hour of bedtime. Engaging in any physical exercise can exacerbate your snoring problems. Your airways are then constricted, and nighttime snoring will be the result.

Use a humidifier in your bedroom to help reduce snoring. Humidifiers generate a continual flow of warm moist vapor. When you take in these vapors, it moisturizes your airways, throat and nasal passages. One benefit can be a reduction in snoring.

Dairy Products

Eating dairy products can cause snoring. This is true even for those who are not known to be lactose intolerant. This is because dairy products encourage phlegm production, which in turn, obstructs your airway both in your nose as well as in your throat. Instead of drinking warm milk, try a glass of tea to lessen your snoring.

An adjustable bed may help to reduce your snoring. This kind of bed helps you keep the upper half of your body vertical. This position can keep your tongue and airways from collapsing in on themselves, and keeps your snoring to a minimum.

If you suffer from snoring, your allergies may be the cause of it. Allergies that go untreated can make the nasal passage swell; when that happens, you will have no choice but to inhale and exhale through your mouth. Breathing through the mouth will frequently cause snoring. Try an over the counter medication for allergies or see your doctor if they are severe.

Do not use sleeping pills or alcohol for your snoring. The active ingredients keep your nervous system from working as busily, making your jaw and throat relax. When these muscles are too relaxed, snoring is the result. These substances have chemicals that can cause sleep apnea, so you need to be careful.

Don’t consume dairy right before you go to bed. Daily foods encourage mucus production, and that makes you more likely to snore. The mucus caused by dairy products can block your air passages, causing you to snore.

Allergies can sometimes be a major contributor when it comes to snoring. Allergies will clog your sinuses and cause your nostrils to have reduced air intake. Not to mention allergy sufferers will breathe through their mouths, which combined with other conditions, will cause snoring. To keep your allergies at bay, try using a humidifier while sleeping, and taking antihistamines and a decongestant before bedtime.

With what you have learned in this article, hopefully you will be able to minimize how much and how often you snore. Take this advice to heart, put it in a handy place, and you should see an improvement in your snoring fairly quickly.