Silence Your Snoring With These Simple Suggestions

TIP! Try to sleep in a different position. Snoring often happens when people are sleeping on their backs.

Lots of people snore while sleeping without even knowing it. In fact, you might never know about your snoring until another person informs you. Snoring is often a source of embarrassment, but it can also indicate health issues. This article has information on snoring for you.

TIP! You are more likely to snore if you are overweight. Excess body weight is not always the culprit, but it can be difficult to breathe if your neck area has extra fat.

One simple way to reduce snoring is to watch your sleeping position. Snoring is most common when lying in a supine position because gravity causes your head to fall back, which can narrow the air passages in your throat. Make sleep easier by rolling over to your side. This will also reduce the stress in the neck, and snoring won’t be as likely to occur.

TIP! If you are snoring while pregnant, see your doctor immediately. It is normal for a lot of pregnant women to begin snoring due to the extra weight they are carrying, however, it is important to ensure that the baby is not missing out on oxygen because of this.

To curtail your snoring, you must first determine exactly why it is happening. If you have a condition that causes snoring, you must get it resolved if you want to stop. Ignoring a bigger medical issue could even make matters worse, in terms of both snoring and general health.

TIP! Consult your doctor regarding any prescriptions you may be taking that could be making you snore. Some of these medications can make you snore.

Smokers who also snore really need to think about quitting. Smoke can irritate the tissues located in your throat, causing your throat to swell up. If the tissues in your throat are swollen, you are more likely to snore.

Throat Muscles

TIP! To lessen your snoring, exercise your tongue by sliding it against the backside of your front teeth. Slide your tongue toward the back of your mouth and bring it back to the front for about three minutes.

As silly as it may seem, singing may be the answer to curing your snoring. When you sing, you are strengthening the throat muscles. By building strength in your throat muscles, you can alleviate snoring. Also, some musical instruments, like the trumpet or saxophone, can strengthen your throat muscles.

TIP! To prevent snoring, sleep on your side. If you sleep on your back, it ups the chances of you snoring.

One way to keep yourself from snoring is by making “fish faces”. While it may sound rather odd, practicing this facial expression can workout the muscles in your throat and face. All you need to do is close your mouth and suck your cheeks in as close together as you can. Make your lips move like a fish would. Perform these exercises a few times each day.

TIP! Losing a few pounds can help to reduce snoring. Extra fat, especially the fat that surrounds your neck, adds pressure on the airways.

See a doctor, if you’re pregnant and you snore. While snoring is a common side effect of pregnancy due to excess pressure on the body, you should ensure that it does not prevent oxygen from reaching your child. You will want to visit your doctor as quickly as possible in order to rule out anything that could be life threatening.

Quit Smoking

TIP! Talk to a medical professional about having your own mandibular advancement appliance created. They are placed in the mouth, fitting snugly up to the top and bottom teeth.

If you quit smoking, you can help to alleviate your snoring. Another possible solution is to cease smoking each night, several hours before you go to bed. The passages through which air flows in your body will narrow when your smoke, due to swelling in your throat. The narrower your airway, the more you will snore; therefore, if you can quit smoking, the swelling of your throat will reduce.

TIP! If you snore, try going to the dentist to see if they can help. He can make a mold of the inside of your mouth, then use it to make a mouth-guard.

Performing throat exercises can make you less likely to snore. Work your tongue by sliding it across the backside of your upper front teeth. Using a repetitive motion, slide your tongue backwards, then bring it back up to your teeth for approximately three minutes. As you engage the muscles in your mouth and jaw, you will be promoting open airways. As a result, you will be less likely to snore.

TIP! Sleeping with your mouth open encourages snoring, since the sounds are made by breathing through the mouth and down the throat. If you breathe through your nose, air will not go down your throat and you will be less likely to snore.

Check your current medications for any side effects that involve snoring. There are some medications that are drying to the nasal membranes, causing them to swell and restricting airflow. Some medications also cause your throat muscles to relax to the point that you can’t breathe properly while you’re asleep.

Dairy Products


Dairy products can cause snoring even if you are not lactose intolerant. This is because dairy products encourage phlegm production, which in turn, obstructs your airway both in your nose as well as in your throat. Instead of drinking warm milk at night, try warm tea and see whether that helps to reduce snoring.

TIP! Refrain from consuming dairy products late at night if you want to reduce snoring. Daily foods encourage mucus production, and that makes you more likely to snore.

Have a small spoon or honey, or two, before going to sleep. Many people swear by honey as a cure for snoring, although there’s no clear reason why this remedy works. Since honey is an effective ingredient in many folk remedies, it’s not surprising that it can help with snoring too.

TIP! Treat your allergies to end snoring. Your allergies can clog your nasal passageways and make it difficult for you to breathe.

Many people, as stated above, are unaware that they snore unless someone alerts them to this fact. You may find that it is not just a cause of chagrin but also an indication of other health conditions. If you snore, the advice in this article will help you make it a thing of the past.