Simple And Effective Strategies To Minimize Your Snoring

TIP! To fight snoring, a number of people find relief in sleeping propped on multiple pillow, so their body is almost to the point of sitting up. This keeps any nasal drainage from gathering in the passages in the nose, and instead allows them to flow down into the lungs.

If you share a room with another, snoring is not only embarrassing, but you can also be depriving that person of a good night’s sleep too. What is of more concern, is that snoring could be a symptom of a more serious health problem. Read on to find out some common causes and treatments of snoring.

TIP! Maintain a healthy body weight to keep snoring to a minimum. While being overweight doesn’t necessarily cause snoring, extra fat in the neck region can place additional pressure on the airways, which can cause snoring.

To stop snoring, one of the first things you might want to try is changing sleeping positions. When sleeping on your back, your head is placed too low for your throat to stay open and allow you to breathe properly. You may find it easier to sleep on your side, because it reduces the pressure on your neck, as well as your likelihood of snoring.

TIP! If you are snoring regularly, review your prescriptions with your physician. Some prescription medications can make you snore.

If you smoke and you snore, quit smoking. Smoking causes the tissues in your sinus cavity to swell from inflammation. Swelling in the throat is one of the major causes of snoring.

TIP! The usage of nasal strips are a great choice to relieve snoring. Nasal strips strongly resemble Band-Aids.

Some people find sleeping with pillows stacked under their back to be helpful in reducing snoring. This puts you in a nearly sitting position. This prevents nasal drainage from getting into your nose. Instead, you should let them flow into your lungs. Doing this will help prevent snoring.

TIP! Quitting smoking can have a huge impact on your snoring. If you can’t quit altogether, at least kick the habit for the few hours immediately before bed.

As foolish as it may appear to be, singing might be the remedy for your snoring. When you sing, you make the muscles in your throat work and get stronger. With adequate throat muscle strength, snoring is minimized. There are several musical instruments which also strengthen your throat, such as saxophones and other woodwind instruments.

TIP! Put your tongue to the back of the two front teeth; this is a helpful throat exercise. Move your tongue back and slide it up to the back of your teeth, without stopping, for approximately three minutes.

Make sure that your nasal passages remain open so that snoring can be avoided. A nose that is clogged or constricted in another way can cause you to snore. Increase the humidity of the air entering your nose by using a humidifier or a steam shower to humidify the environment, or vapor rub to help your body, when your nose is plugged. Nasal strips are another good option. These lift your nose open and let more air in.

TIP! Even if you have not been diagnosed with lactose intolerance, dairy products are a common culprit of snoring. Dairy products produce excess mucus that can clog your airways, both in your throat and in your nose.

You can reduce or prevent your snoring by drinking plenty of fluids that keep you hydrated. If you aren’t drinking enough water, your nasal passages will secrete thicker mucus, which stuffs you up and can cause you to snore. You can lessen the chances of snoring by drinking at least ten cups or water daily, or some other beverage that doesn’t contain caffeine.

TIP! Try exercising your tongue! It may sound comical, but you can actually exercise your tongue by sticking it in and out of your mouth. Rigidly hold your tongue as you extend it one direction then move it to another.

Raise your head with pillows to soften your snoring. You can get more support and a higher head position by using an extra-thick pillow. Using multiple pillows may also work. By holding your head up at an angle, the air flow will open up, which will keep you from snoring as much.

TIP! See if an adjustable bed will decrease your snoring. You can keep your torso more upright when you sleep on an adjustable bed.

Hopefully, you now understand why snoring is occurring to you or your spouse. This article offers some sound advice for resolving common snoring culprits, but if you worry that your snoring is caused by a more serious issue, then your best bet is always to consult with your doctor.


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