Learn How To Prevent Snoring At Night


However, if you worry that you are snoring too much and want to improve your sleep, then read this article for some suggestions on what to do.

Nasal Passages

TIP! While you are sleeping, it helps to have your head elevated. Use a very thick pillow to support your head.

Make sure your nasal passages remain open to help prevent snoring.A nose that is clogged or constricted can be a cause you to snore. If you catch a cold try and unclog your nose by using vapor rubs, humidifiers, a humidifier or a neti pot to unclog your nasal passages. Nasal strips may also be tried, as they help to lift open the nose, are also an option.

Some prescription medications that you obtain by prescription can make you snore. Snoring is often caused by restricted airways.

TIP! People who carry excess weight, especially in their neck area, are more likely to snore. The excessive amount of fatty tissue that is surrounding windpipes of people that are overweight does not help the situation.

One good way to prevent snoring is to inquire at your pharmacist about any snoring remedies you can get over the counter. There are also prescription remedies, but if an over-the- counter medication works for you, it will usually be cheaper. These medications reduce swelling in the throat so more air flow through your nasal passages.

TIP! There are mouth exercises you can try to reduce snoring. One of them consists of sliding your tongue along the back of the top front teeth.

Don’t drink alcoholic beverages if you want to resolve snoring problems.Avoid sleeping pills, tranquilizers and other sleeping pills at bedtime.The reason this happens is because these tend to relax your muscles, which will directly affect your air passage, and increase the likelihood of snoring.

TIP! If you have a snoring problem, then be mindful of what you eat and drink before bed. Alcohol, muscle relaxants and other medicines can cause your throat muscles to weaken.

Sleeping on your back makes it much more likely that you will snore. On the other hand, sleeping on the stomach can cause stress to the neck. This is why the perfect position for you to sleep on your side.

TIP! You can stop snoring by simply changing the position in which you sleep. When you lay on your back, you cause yourself to snore.

Place a humidifier in your room that you use it consistently. Humidifiers add moisture into the air in your bedroom. One benefit this could bring is the reduction in snoring.

TIP! Work your tongue out regularly. Whilst it sounds ridiculous, regular tongue exercise is as simple as moving your tongue around in your mouth and frequently sticking it out.

Consider eating about a tablespoon of honey before you go to bed. No one seems to know why honey is such an effective treatment, but the anecdotal evidence that it does work is strong.

TIP! Many people praise something called the “tennis ball” cure. This method consists of placing a ball on the back through sewing a type of pocket on the shirt for it, or just placing it inside a sock, then pinning it to the back.

If you are looking for a way to put an end to snoring, sleep in a different position. The majority of snoring happens when people sleep on their backs. By sleeping while on your side, you can stop this from occurring and get a good and restful sleep.

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Losing some weight can help you reduce snoring. Excess weight accumulates all over your body, including the neck area. This results in partial obstruction and leads to vibrations that cause it to become obstructed leading to the noises associated with snoring.

Getting an adequate amount of sleep can reduce snoring. However, it is not just about the amount of hours you sleep, it’s also being on a good sleep schedule.

Essential Oils

TIP! Avoid having dairy products before bed to reduce your snoring. Dairy products encourage mucus production, and when that mucus drains into the nasal passages, it can clog them, which makes you snore.

Try using certain essential oils for a little snore-reducing aromatherapy. Peppermint oil or eucalyptus are just two essential oils that can reduce nasal passages. Try this easy solution next time you are dealing with a stuffed up nose.

TIP! Think about trying one of the many remedies available to alleviate your snoring. There are nasal strips, sprays and pills and many have used them with great results.

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TIP! You must reduce the your snoring so that you do not bother others. One way to prevent this irritating habit is to apply nasal strips to your nose immediately before bedtime.

Eating breakfast and lunch can help you are someone who snores.You’ll end up satisfying yourself by having a light dinner this way. Lying in a prone position with a full stomach will enable you to breathe better as you sleep.

Blow your nose and use saline nasal spray prior to going to bed.

Snoring could drive your partner crazy after listening to it night after night. Sleeping on your left side isn’t medically proven solution to snoring.

TIP! To prevent snoring, allergy sufferers should avoid taking antihistamines before bed. Antihistamines may cause drowsiness, and also dry out nasal passageways.

Don’t consume dairy right before you want to prevent snoring. Eating dairy may produce mucus that can cause snoring issues. The mucus created blocks your breathing passages, which could lead to excessive snoring.

TIP! Is your eating schedule to blame for your snoring? Consume a small dinner in the early evening. You should avoid foods that are rich and dairy products because they increase the mucus that is produced.

Try using nasal strips on your nose before going to sleep. They may look kind of silly when you wear them but they will reduce your snoring, but can be hugely effective, stopping your snoring and sparing you from your family’s wrath.

TIP! A physical attack on your snoring bed partner will not solve the problem. Although it’s understandable to think a quick poke in the ribs is justified for the sleep disruption caused by your partner’s snoring, it will probably just create resentment and lead to tensions the next day.

Try limiting extra food or drink a lot of alcohol three hours prior to going to sleep. Heavy food and too much alcohol both relax your throat muscles. This can cause you to snore, even if you’ve never snored before.

TIP! If you are trying to reduce your snoring, you should avoid drinking alcohol. Alcohol depresses your central nervous system, making snoring more likely.

If you take antihistamines for allergies but also snore, avoid taking antihistamines before heading to bed. Antihistamines promote drowsiness and can relax your air passageways too much, and this in turn causes a great number of people to snore. If it is necessary to take these types of drugs, you should wait a good amount of time before you go to bed.

TIP! If you snore more during pregnancy than you normally would, consult with a physician. It could just be due to weight gain, but it could also be caused by hormone imbalance.

Snoring sometimes relates to what you are eating or drinking regularly. Try to limit your use of alcohol and sedative intake. These substances depress your central nervous system, causing muscles in the throat to relax and not work properly.

TIP! Nasal strips are a great way to reduce snoring, and finally, get a good night’s rest. Once properly applied, these strips are not very noticeable and can greatly reduce snoring by enlarging your nasal passages.

Try your hardest not to physically attacking loved ones late at night. A sleepless night can create enough frustration to make jabs in the ribs or even pillow beating seem reasonable, but it may causes resentment and anger that affects the following day.Try using earplugs as an alternative.

Do all you have to do to quit smoking. If you quit, your respiratory system will repair itself and health problems should disappear.


Do not sleep on your back when you sleep. The result of this will be increased snoring. If you snore, sleeping on your side is best, but anything is better than being on your back.


As you have seen here, snoring can be controlled, even when you aren’t aware that you are doing it. Take what you’ve learned in the article above and apply it to your daily life to reduce the effects of snoring.