Do You Or Your Spouse Snore? Try These Tips To Rest Better At Night.

TIP! Try elevating your head at night while you are sleeping, to see if it reduces your snoring. The easiest way to elevate your head is to use a thick pillow.

If you are embarrassed and concerned about snoring too loudly while you are sleeping, keep reading this article. You can learn tons of information that may reduce your symptoms and help you rest better.

TIP! If your sinuses are congested as a result of allergies or illness, you are at a high risk for snoring. Congestion makes passages and airways in the nasal cavity become blocked, which inhibits the flow of air and develops into snoring.

To keep snoring to a minimum, some people use two or more pillows to prop themselves up to a near-sitting position. The pillows will help prevent nasal discharge from accruing in the nasal passages and will instead force the discharge into the lungs. When this happens you’re less likely to snore.

TIP! An active lifestyle can reduce your snoring greatly. Over time, physical exercise works to regulate your breathing; as a result, you become less likely to snore.

If you suffer from congestion due to allergies or other issues, you are much more likely to snore while sleeping. Congestion causes nasal passages and airways to become constricted, which can block air and result in snoring. One method for avoiding this is by taking a nasal decongestant prior to bedtime, so that a more restful sleep is possible.

TIP! Sleep on a firmer pillow if you want to quell your snoring. Soft pillows promote narrow air passages.

Snoring can be addressed effectively with nasal strips. They look a lot like a Band-Aid. Yet, their use is quite different. These strips are specially designed to open nasal passages. Keeping these passages open ensures easier breathing through your nose, which means those snores that keep your or someone else up at night become a thing of the past.

TIP! An excellent method of preventing snoring is asking your doctor for an anti-snoring remedy that is over-the-counter. Even though there are prescription medications, over-the-counter medications will be cheaper.

If you want to stop snoring, upgrade to a pillow that is a bit firmer. Your throat muscles can relax too much while sleeping on a soft pillow, thus allowing your airways to constrict. When your passages narrow, you start to snore. A pillow that is firmer can help with keeping your airway open.

TIP! Performing throat exercises can make you less likely to snore. Work your tongue by sliding it across the backside of your upper front teeth.

If you snore often, drinking alcohol may make it worse. 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.

TIP! Determine whether or not medications that you take could be causing your snoring. As a side effect, certain medications dry out the sinuses and nasal membranes, shrinking the airways and reducing airflow.

If you are overweight, losing weight will likely make a difference in your snoring. Excess fat, notably the fat on your neck, places increased pressure in your airways. This causes your airways to partially collapse during the night. Even a modest amount of weight loss can improve your sleep and decrease snoring.

TIP! Run a humidifier each night when you go to bed. Humidifiers help to add moisture to the air.

Ask your doctor to investigate your medications, if you suddenly start to snore. There are some medications that are drying to the nasal membranes, causing them to swell and restricting airflow. Others can make you feel sleepy and cause the throat muscles to relax and not take in adequate air.

TIP! Another option for snorers with a sweet tooth, is to take a spoonful of honey before bedtime. Though the reason for its effectiveness is unclear, many proclaim the benefits of honey for reducing snoring.

Try to avoid exercise in the hour prior going to bed. If you exercise shortly before bed, you may find that you are a little short of breath once you try to go to sleep. This can constrict your airways, which will lead to excess snoring during the course of the night.

Dairy Products

TIP! To reduce the risk of snoring, don’t sleep on your back. If you are finding avoiding sleeping on your back challenging, try strapping a large stuffed backpack onto yourself before you get into bed.

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. Try substituting your daily glass of milk and replace it with tea, hopefully that will minimize any snoring problems you may have.

TIP! Consider buying an adjustable bed to help remedy your snoring. This type of bed can be adjusted so that your upper body is in a more vertical position when sleeping.

Apply these tips and stop feeling bad about your snoring. Use what you learned to see improvements, and you should continue to see them if you use the information here.