What You Should Know About Your Snoring

Many people snore. There is a good chance that either you, or your loved one, is a snorer. Snoring can even affect marriages. It is frustrating for the spouse of a snorer who is unable to get a good rest, and it is difficult on the one snoring also. These tips will help you both to get a good night’s rest.

TIP! To prevent snoring, alter your sleep position. Lying on the back causes most people to snore because the head is forced downwards by gravity, and the throat closes up slightly.

Figuring out the cause of your snoring might be difficult, but it will aid in your treatment. For example, certain medical conditions cause snoring, and if you do not get it treated, your snoring will not get any better. It could actually become worse.

Stay away from cigarettes if you tend to snore. Smoking causes the tissues located in back of the throat to become swollen and irritated. Swelling of the throat is a main contributor to the reasons that snoring occurs.

Throat Muscles

Odd as it may sound, you may be able to treat your snoring problem by singing. When you sing, you use throat muscles and over time they get stronger. Having toned muscles in the throat reduces snoring. Playing a brass or woodwind instrument, like the flute, can also help to strengthen throat muscles.

TIP! Though it may sound strange, singing may actually cure snoring. It works because singing uses and strengthens the throat muscles.

Ironically, by taking sleeping pills, you could end up snoring. Therefore, if you do not take them, you will greatly reduce the risk of snoring. Sleeping pills cause all your muscles to relax, including muscles in your nose and throat. As the muscles holding your nasal passages open relax, the passages narrow. Because of this, you will eventually snore.

“Fish face” may sound silly, but it could help you to stop snoring. Even though this may sound odd, making fish faces can aid in strengthening throat and facial muscles. Close your mouth, then suck in air to draw your cheeks inward. Pucker up like a fish! To be effective, this exercise should be repeated several times each day.

TIP! Make sure your nose is clear and open to help prevent snoring. A clogged nose, or one that is otherwise constricted, may contribute to snoring.

Quit using drugs that are illegal. Many drugs, legal and otherwise, increase the likelihood of snoring. Even something like marijuana is not good because they cause your airways to relax. Pain killers do the same thing to your body. Feeling relaxed may be great while awake, but when sleeping, it can cause you to snore.

Snoring is more likely to occur in those who are overweight. All the extra fat on heavy people puts extra pressure on the windpipes. If you are currently overweight, consider dropping a few pounds. When you do, you should start to sleep better, and you will probably feel and look better too.

TIP! Do not take illicit drugs. The use of illegal drugs can make your snoring worse.

People who snore should abstain from alcohol. Other medications such as sleep aids, sedatives or allergy medications should also not be taken before sleeping. These products work to relax your muscles, which causes your airways to be limited and this contributes to snoring.

Tennis Ball

TIP! Smoking can exacerbate snoring; therefore, it is important to quit smoking. If you absolutely can’t quit, then stop smoking for a few hours before bedtime.

The tennis ball method is a remedy that many people claim is quite effective. First, sew a pocket into the back of a plain t-shirt, then place a tennis ball in the pocket. If you roll over on your back during your sleep the tennis ball will make it very uncomfortable. Once you are comfortable with sleeping off of your back, you can stop using the tennis ball.

An internal nasal dilator is an effective treatment for snoring, so give it a go. For most people, snoring through the nose is not common, but it does still happen. Nasal dilators fit right into your nasal cavity and keeps your masala open so that you can breath comfortably in your sleep. This can help those who snore.

TIP! The best sleeping position to reduce the risk of snoring is lying on your side. Those who sleep on their back have an increased possibility of snoring.

Talk to your doctor about the advisability of being fitted for a mandibular advancement appliance. These devices are positioned in your mouth snuggly against your upper teeth and lower teeth. Your jaw will be positioned slightly forward and which will make it easier for you to breathe without snoring.

Saline nasal spray used prior to bedtime will allow you to clear your nasal passages, which will result in reduced snoring. This will keep your airways hydrated and clear, which can help you breathe more easily as you sleep. You will probably breathe out of your nose less if you don’t have a clogged up nose.

TIP! Surprisingly, one cure for snoring is to sing aloud. One doctor suggests that singing can help you build your throat muscles and the muscles in your soft palate.

If your partner disturbs you with their snoring, go to bed a bit earlier than your partner and try to get asleep before them so that you can sleep through any noise they make. If you are a light sleeper, this may not be an option, but it’s worth a try!

Dealing with allergies can eliminate snoring. Allergies aggravate your sinus cavities causing upper respiratory congestion. Allergy sufferers tend to also be mouth-breathers, which along with other conditions, may cause snoring. One of the best methods to use if you suffer from allergies is to utilize a humidifier, and take antihistamines.

TIP! The importance of losing weight if you snore cannot be overemphasized. Excess fat in your throat increases the pressure on your airway.

Not only can snoring be bothersome to you, but it can also be bothersome to those who sleep in your presence. Nasal strips are an easy and affordable way to treat the snorer’s condition. Even they may look silly, they help decrease snoring, which is beneficial for both you and those around you.

To reduce the chances of snoring at night, limit your intake of excess food and alcohol for at least three hours before you go to bed. Heavy meals and too much alcohol both relax your throat muscles. Even if you never snored before, you might under these conditions.

TIP! Do not exercise too much before you go to bed for the night. The shortness of breath that can be associated with exercise is not helpful when going to sleep.

You might consider surgery to reduce or remove your uvula to eliminate snoring problems. Located a the back of the throat, the uvula is visible when open your mouth. This operation can effectively cure sleep apnea and snoring, but you should know that having your uvula removed increases your risk of choking.

A lot of people snore, at least occasionally. It interrupts both the peaceful sleep of the one who is snoring, but also the partner or spouse who has to put up with the noise. The advice you have read here can help you solve your snoring problem and bring back your nights of peace and quiet.