Simple Tips To Help You Manage Your Snoring Problem

This affects 25% of women and about 40% of men. The chance of snoring only increases as people get older. If you want to figure out a way to reduce or stop your snoring, or perhaps it is your loved one keeping you awake at night, as well as the treatments available.

Keep a healthy weight to reduce your snoring. Body weight doesn’t always affect snoring, but any excess fat around the neck can add pressure to airways and lead to snoring. If you begin to snore more often or more severely after gaining some weight, you have one more reason to work off those excess pounds.

TIP! As ridiculous as it sounds, singing may help cure your snoring. When you sing, you are toning the muscles in your throat.

One way to eliminate snoring is by making “fish faces”. While it sounds funny, positioning your face like this can improve the muscle tone in your face and throat.Close the mouth and suck your cheeks in.Move your lips as if you were a fish would.Perform this simple exercise a couple of times each day.

Neti Pots

Open nasal passages help reduce snoring. If you are congested, or your nasal passages become constricted, you’ll snore. If you catch a cold try and unclog your nose by using vapor rubs, humidifiers, or steam showers. Nasal strips, which open the air passage by lifting your nose open, are also an option.

TIP! Regular exercise can be an effective way to help reduce snoring. Exercise helps you to regulate your breathing, both while awake and asleep.

Make sure that your nasal passages remain open to help prevent snoring.A nose that is clogged or constricted in another way can cause of snoring. Use neti pots, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. Nasal strips can also help you because they actually lift your nose open, especially if you’re chronically congested.

The use of illicit depressants can make your snoring worse. Marijuana and similar drugs are designed to create a feeling of relaxation. Pain killers bought on the street do the same thing to your body. You might like the relaxed feeling when you are still awake, but once asleep, you will snore.

Avoid drinking alcohol if you snore. Furthermore, it is a bad idea to use muscle relaxers, antihistamines and pain medications immediately before your bedtime. These products work to relax your muscles, which causes your airways to be limited and this contributes to snoring.

Some of these medications that you obtain by prescription can have a tendency to make you snore. Snoring is caused by restricted air passages.

Nasal strips are very effective at eliminating snoring. These nasal strips look somewhat like a Band-Aid. Nasal strips are made to keep your airways open. This makes breathing through your nose easier, reducing your snoring frequency.

Even if you are not lactose intolerant, dairy products may be a common transgressor of snoring. Dairy products encourage your body to produce more phlegm which can obstruct nasal and throat air passages. If you currently enjoy a glass of warm milk before bed, try replacing the milk with tea, and see if your snoring improves.

Exercise and physical activities can help you to cut down on snoring at night. Exercise will build your respiratory system and cut down on your stress.

One good way to prevent snoring is to inquire at your pharmacy about any snoring remedies you can get over the counter. There are of course remedies you can get via prescription, though if an over-the-counter medication works, then you won’t have to pay as much. These medicines reduce swelling and other conditions that restrict air can get in.

Sleeping on your back greatly increases the likelihood of snoring; try not to do it. Sew a pocket onto the back of the nightwear you wear, and put a tennis ball in the pocket. Lying on the object won’t be comfortable and may even wake you up, so this technique helps you train yourself not to sleep on your back.

For about three minutes or so, keep sliding your tongue backwards and then bringing it back up against your teeth.

Place a humidifier in your bedroom at night and use nightly. Humidifiers increase the air. This can help to reduce your snoring.

Consider the possibility that your allergies may be causing your snoring, and visit your doctor for treatment. If allergies go untreated, they cause a swelling of your nasal passages and this keeps you from breathing through your nose. These symptoms typically lead to snoring. Many over-the-counter allergy medications may help relieve snoring.

TIP! While it might be hard news to take, you can stop snoring by losing weight. You will find that extra weight accumulates in the neck area, along with the rest of your body.

If you are a snorer, then be careful about what you consume immediately before you go to bed. Water is the safest bet if you need to have something to drink before bed.

You can reduce your snoring with the help of a basic tennis ball. Pin this ball to your nightwear before you go to bed. Snoring can reduce your side.

Using essential oils can help your snoring. Eucalyptus and peppermint oils can quickly clear up swollen nasal passages. They ease your breathing, which means you are less likely to snore. Try them out when you get a little congested in the future.

Tennis Ball

Many former snorers love the “tennis ball cure”. This provides a physical reminder that you to not sleep on your stomach or side. After you become used to sleeping on your side, you will not have to use the tennis ball any more.

If you snore, make sure you don’t skip breakfast or lunch. You’ll end up satisfying yourself by having a light dinner and not skipping breakfast and lunch. Lying down with an empty stomach will help you breathe easier while sleeping.


Snoring is annoying to you, and your sleep partner. It may be dangerous medically, but it all depends on the cause. So, if you or your loved one are known to snore, it is a good idea to get as much information about it as you can. Use what you’ve read here to help you get the sleep you deserve.