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Helpful Information To Keep From Snoring At Night

TIP! To stop snoring, you must discover the reason you are snoring to begin with. As an example, medical problems can lead to snoring and if the health problems are left untreated, the snoring will not become better.

You can set a solid night of sleep as a goal, if you commit to getting the knowledge you need. To take care of your health you need to cure the root cause, so read on to find tips which will help you to do just that.

TIP! Using multiple pillows when you sleep can help to alleviate snoring. This can allow nasal drainage to go into your lungs, rather than staying in your nasal passages.

Snoring can be remedied by sleeping propped upon 2-3 pillows or by sleeping in a position similar to sitting. This allows nasal drainage to flow into the lungs, instead of building up in nasal passages. In other words, this will stop you from snoring.

Eliminate Snoring

TIP! Never use illegal drugs. The use of illegal drugs can make your snoring worse.

To help eliminate snoring, exercise your face and throat muscles by making “fish faces”. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring. Suck your cheeks in and pucker up your mouth. Move your lips like a fish. Try to do this a few times a day, it only takes seconds.

TIP! Ask your doctor if any of the prescription, or over-the-counter medications, you’re taking could be causing or worsening your snoring. Certain prescription medications can cause snoring.

Keep your head elevated while sleeping in order to decrease your snoring. Make sure your head gets adequate support by lying on a firm, thick pillow. You can also try to use more than one pillow. With your head in this elevated position, you’ll be able to breathe better, which can diminish or eliminate your snoring.

TIP! Avoid drinking alcohol if you snore. Avoid antihistamines, tranquilizers and other sleeping pills at bedtime.

If you eat less at night, you will not snore as much. A large meal close to bedtime fills up the stomach. This pushes your diaphragm up, causing pressure and obstruction to your airways. Decreased airflow through constricted airways is a major reason snoring occurs.

TIP! It may be hard to believe, but singing may help you reduce your snoring. One doctor suggests that singing can help you build your throat muscles and the muscles in your soft palate.

Do not exercise too much before you go to bed for the night. Engaging in any physical exercise can exacerbate your snoring problems. This will lead to constricted airways, and excess snoring throughout the night.

TIP! Avoid exercising in the last 60 minutes before you go to bed. Keep the body from becoming too physically exerted because this can leave you with a shortness of breath.

Set up a humidifier in your bedroom and keep it going each night while you sleep. A humidifier adds a constant supply of warm, moist vapor to the air. When you inhale moist air, your nasal passages, throat and airway are moisturized. The benefit of this is less snoring.

TIP! Be judicious in your choice of foods, beverages and medications just before bedtime if you frequently snore. Things including alcohol and muscle relaxants could lead to the muscles being loose in your throat.

People who tend to snore, should pay close attention to what they put into their body before bedtime. Many different substances can relax your throat muscles. They may then collapse inward, blocking the air passageway and causing snoring. Have plenty of water to stay as hydrated as possible before you sleep.

Dairy Products

TIP! Allergies may very well be the cause of your snoring; if so, now is a good time to have them checked out. When allergies are not treated, swollen nasal passages can make it impossible to get any air through your nose and this may result in mouth breathing.

Even if you never noticed you were lactose intolerant, dairy products can cause snoring. Dairy products produce excess mucus that can clog your airways, both in your throat and in your nose. Instead of drinking warm milk, try a nice cup of tea as an alternative and see if that can relieve the snoring issues at all.

TIP! If you or someone you sleep with snores, here is one old wives tale which may bring you some relief. Sleeping on your back may increase your risk of snoring.

You will probably not be as likely to snore if you avoid sleeping on your back. To avoid sleeping on your back, attach an uncomfortable object to the rear of your pajamas. When you try to roll over onto your back, you will feel uneasy, and will almost instantly roll over again.

TIP! You may well find the snoring relief you seek by making a quick visit to your dentist. He can make you a mouth-guard from a custom mold of your own mouth.

Talk to a medical professional about having your own mandibular advancement appliance created. This device fits in the mouth up against the upper and lower teeth. As the name implies, these appliances position your jaw so that it is a pushed a little forward and can help stop snoring.

TIP! Sleeping on the left side of your body is an easy method to reduce snoring. Anyone you sleep with may be having trouble dealing with your snoring also.

Sleeping while your mouth is wide open can cause snoring since the sounds created are coming from your breathing and your throat. By breathing through the nose, air will bypass the throat. Utilizing a mouth sealant or a chin strap is an effect way to stop breathing through your mouth at night. Your pharmacy will likely carry these devices.

TIP! I

If you wish to live a long and healthy life, you will need to be able to get enough rest. If you can overcome problems with snoring, it will be easier to get adequate sleep. As a result, your overall quality of life will improve. Hopefully, it will all work out!


  • constricted airways
  • dairy products
  • eliminate snoring
  • nasal passages
  • throat muscles

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