Check your medicines. Some medicines, like antihistamines and sedatives can actually increase your snoring.
Sleep more upright. Elevating your upper body can relieve both gravity and pressure, allowing you to get a full night’s rest without snoring. Use pillows or put some bricks under the headboard. Even just a slight elevation can stop you from snoring, so try it out and see what height works best for you.
TIP! In order to cut back on snoring, turn over and sleep on your side, not on your back. If you sleep on your back, especially with only one or two pillows, mucus can gather in your nasal passages.
Stop smoking, as this aggravates the tissues in the throat that make you snore.
Sleeping pills cause the throat muscles to collapse, limiting your airway at night. Although it tempting, avoid sleeping pills if you suffer from insomnia. They cause snoring. Also avoid alcohol, tranquilizers or antihistamines right before bed. Find natural ways to relax before bed like meditation, relaxation techniques or warm milk. You will sleep more quietly without the aid of sleeping medications.
TIP! Keep your head elevated while sleeping in order to decrease your snoring. Lay on a thick pillow, which will help support your head.
Don´t eat a big meal before going to bed.
You may want to think about getting a mouth device to prevent breathing through your mouth when you sleep. Breathing through your mouth, and not your nose, can cause snoring. These mouth devices block breathing through your mouth and encourage you to breathe through your nose instead. Speak with your doctor about this option.
TIP! If the room you sleep in is too dry, it would be wise to purchase a humidifier. When the air is too dry, congestion can occur in your throat and nose, and can even make them swell.
Try avoiding dairy products in the evening, as for some people dairy increases mucus build-up in your throat, which can contribute to the snoring process.
Avoid the consumption of alcohol before you go to bed in order to refrain from snoring. Because alcohol can relax the throat muscles, they may vibrate as air passes and cause snoring to occur. Allow several hours to pass after your last alcoholic beverage before you go to sleep to minimize or eliminate snoring.
TIP! Lose as much excess weight as possible. Extra weight does not just show up in your thighs, it can make your throat narrower.
Try using nasal strips when sleeping. The nasal strips will open up your nasal passages, and may reduce snoring.
Humidify the air in your bedroom if you have a snoring problem. When you breathe in dry air all night as you sleep, your throat and nasal membranes dry out. This leads to swelling and congestion that narrows your airways. That constriction makes it difficult to get enough air and causes you to snore.
TIP! If you are a woman and you have recently started snoring, get your thyroid checked. Sometimes this can be an indication of an under-active thyroid, or hypothyroidism.
Tips for Better Sleep.
Use nasal strips at night before you go to sleep. When you apply a strip to your nose, it will open both of your nostrils to let in more air. When the nasal passage is constricted, it can exacerbate the tendency to snore. Using nasal strips will result in a reduction in snoring.
TIP! It’s an oldie but a goody. If you snore more profoundly when you are lying on your back, put a ball, or other large object in the back of your t-shirt while sleeping.
Keep a regular sleep-wake cycle. Try to go to bed and wake up at the same time every day.
Practice good sleep hygiene to combat snoring. Sleep hygiene refers to developing good sleep habits, such as sleeping at the same time each day and getting enough sleep each night. Try to maintain the same sleep schedule 7 days a week, whether you are working or not. Also, make sure you get at least 7 or 8 hours of sleep every night.
TIP! If you find that you are always sleeping with your mouth open, try keeping your mouth closed throughout the night. This will make it much easier for you to not only take in oxygen, but retain it as well.
Avoid caffeine, alcohol, and nicotine in the four to six hours before bedtime.
If you have trouble with snoring, essential oils may offer some relief. Essential oils like eucalyptus and peppermint can help open nasal passages. By opening up nasal passages, you can breath easier, which will result in less snoring. Give them a try the next time you are feeling stuffed up.
TIP! Snoring can be a problem if you are used to sleeping on your back. This position can cause the tissues in the throat to become lax which can in turn block your airway, causing snoring.
Don´t exercise within two hours of bedtime. Exercising five or six hours before bedtime may help you sleep more soundly.
If snoring is causing you or someone you love to lose sleep, think about avoiding dairy products, at least close to bedtime. Dairy products, especially milk, create excess mucous in the nose and throat, and can even make breathing more difficult. The more mucous you produce, the more you will snore.
TIP! You might find that your solution to snoring lies with your dentist. Your dentist can make you a customized mouth guard that is molded to the shape of your mouth.
Don´t eat large meals within two hours of bedtime.
If you have a drink or take a sleeping pill before bed, it can cut down on snoring. The active ingredients keep your nervous system from working as busily, making your jaw and throat relax. These muscles and their activity can cause you to snore. A major concern in trying such a method is that sleep apnea can develop.
TIP! Using nasal strips can help reduce or eliminate snoring. What they do is pull the nostril further apart with the adhesive right on the back of the strips.
Don´t nap later than 3 p.m.
Do research on health issues that cause snoring to verify that it’s not something more serious such as sleep apnea. People who have this may also stop breathing temporarily during their sleep as well as a snore which can cause lots of other issues in how they breathe. If you have this problem, then they have special devices called CPAP machines that will help you continue breathing and finally prevent the snoring that is caused by the lack of breathing.
TIP! Snoring can have negative effects on the person you sleep with. Snoring can be problematic for the snorer in many ways, including loss of sleep, sleep apnea, and fatigue.
Try using a natural food, supplement and herbal sleep aids.
It’s best for anyone who snores, to sleep on his or her side. If you sleep on your side rather than your back, you’re less likely to snore, according to scientific studies. Although it may seem odd to sleep on your side, after some time you will grow accustomed to it.
TIP! Problems with snoring usually occur when it gets loud enough to the point where it keeps your partner awake. Create a sleep schedule which works for both of you.
Sleep in a dark, quiet room with a comfortable temperature.
A great tip for kids who snore is for them to not only sleep on their sides, but to sleep on their sides with one hand under their head while the other hand is behind their back. This sleep position allows the child to open up their airways greatly reducing the likelihood of snoring.
TIP! If you can´t fall asleep within 20 minutes, do a quiet activity somewhere else and return to bed when you´re sleepy.