Tips For Putting An End To Snoring

TIP! Though it may seem uncomfortable at first, try sleeping in a semi-upright position by utilizing multiple pillows. This prevents drainage from accumulating in the nasal passages; instead, it becomes easier to breathe.

If the sound of your snoring rivals a freight train and you want to change this, then this article is for you. You can get some great advice on steps that you can take to ease some of your symptoms so that you can get a restful night’s sleep.

TIP! Ironically, if you take sleeping pills, you can end up snoring — so if you don’t take them, you reduce your risk of snoring. Sleeping pills relax your body, and that includes your muscles.

Quit smoking if you want to end snoring. Inflammation caused by smoking irritates the tissue in your throat, and increases the possibility that you will snore. Snoring is often caused by swelling within the throat.

TIP! Clearing or opening your nasal passages can keep you from snoring. When a nose is clogged, it can help contribute to snoring.

To prevent snoring, make sure your nasal passages are open. The cause of your snoring may be due to a stuffed up nasal passageway. 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. Additionally, nasal strips, which physically hold the nose open, may be effective, as well.

TIP! Drink lots of water in order to not snore. If you are dehydrated, your nasal passages will secrete thick mucus and this causes snoring.

The usage of nasal strips are a great choice to relieve snoring. These strips look somewhat like an adhesive bandage. However, they have a completely different function. They keep your nasal passages from becoming constricted. When you do this, it makes it easier for your nose to breath and it eliminates snoring.

TIP! A firm pillow may help end your snoring. Soft pillows promote narrow air passages.

An excellent method of preventing snoring is asking your doctor for an anti-snoring remedy that is over-the-counter. Although prescription treatments are also available, you may be able to save money if you can find an effective over-the-counter product. These types of medicines decrease swelling, and other things which lower the ability of air passages.

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

Throat exercises can help reduce snoring. One exercise to help against snoring is to press your tongue against your front teeth. For the next three minutes, slide your tongue backwards, and then toward the teeth. Believe it or not, this will actually strengthen your muscles and open the airways that are crucial for reducing snoring.

TIP! Eating smaller evening meals can reduce snoring. A larger meal close to bedtime will fill up the stomach.

Sleep on your side to help prevent snoring. If you sleep on your back, that increases your chances of snoring. But, remember that sleeping on the stomach can lead to neck strain. Side-sleeping is just right; your airways stay open, and your body isn’t strained.

TIP! Eating dairy products can cause snoring. This is true even for those who are not known to be lactose intolerant.

Ask your doctor to investigate your medications, if you suddenly start to snore. A few medicines dry out your nasal passages, resulting in inflammation and reduced airflow. In addition, it is possible that sedatives will relax muscles in your throat and lessen the air that gets through.

TIP! One tennis ball could often help reduce your snoring. Simply pin or tie a tennis ball onto your pajamas, at the site of the small of your back, before bed.

Put your tongue on a regular exercise regimen. It sounds funny, but a way to exercise your tongue is by moving it in and out of your mouth. Extend your tongue, keeping it rigid, pointing the tip first to the left, and then the right. During your workout routine, be certain to touch on all four compass points. This will tone your tongue muscles and decrease the chances of you snoring during the night.

TIP! Exercise your tongue regularly. While this might sound a little odd, when you stick your tongue in and out, you are exercising it.

If nothing seems to help with your snoring, it may be time to purchase an adjustable bed. These beds allow you to prop the head of the bed, inclining your body to a position you find comfortable. This helps your airways from being crunched under your body’s weight, and can greatly help your snoring.

Essential Oils

TIP! Eating breakfast and lunch can help you in your efforts to combat your snoring. A lighter dinner will satiate you if you’ve had two full meals previously.

You may have luck using essential oils to reduce your snoring. Peppermint oil or eucalyptus oil are just two of the essential oils that can reduce nasal congestion. By opening up nasal passages, you can breath easier, which will result in less snoring. Try them out whenever you are dealing with a stuffed up nose.

TIP! Alcohol and sleeping pills are known to cause snoring. Chemicals in these substances will cause your jaw and throat muscles to relax.

Blow your nose and use a nasal spray before going to bed. If you clear your airway and keep it hydrated, it will help you breathe easier during bedtime. If you keep your nose without congestion, you will be more likely to breath through it when you sleep.

TIP! To keep yourself from snoring while sleeping, refrain from eating dairy products immediately before retiring for the night. Dairy products encourage mucus production, and when that mucus drains into the nasal passages, it can clog them, which makes you snore.

Hopefully, you have gained the necessary knowledge to help you go to sleep without feeling self conscious about the noises you may make. Use what you learned to see improvements, and you should continue to see them if you use the information here.


Share This Post

Related Posts