Achieving a restful night’s sleep is attainable, but it’s important to know the proper place to start. Don’t let your mental and physical health deteriorate any further. Instead read this article in full and start putting the advice here into use.

You cannot reduce snoring without knowing its origins first. There are various medical problems that can be the cause of your nightly snoring if left untreated. Actually, it could worsen.

TIP! To stop snoring, you must discover the reason you are snoring to begin with. There are a number of conditions that only cause harm in the form of lack of sleep, while others can actually be quite serious.

Seriously think about quitting smoking if you snore and are a smoker. When you smoke, your throat’s back tissues may become irritated and cause your throat to swell. Snoring is often caused by swelling within the throat.

You may find that raising your head onto 2 or more pillows while sleeping, will help reduce or eliminate snoring. This sleep position discourages mucus and other potential airway obstructions from congesting the sinuses, instead letting them drain away naturally. This has the effect of cutting down on snoring.

Snoring and smoking are not a good combination, so it’s yet another good reason for you to quit. Smoking causes the tissues in your sinus cavity to swell from inflammation. A swollen throat is a major factor when it comes to causes of snoring.

TIP! If you snore and smoke cigarettes, one way to reduce the snoring is to quit the smoking. When you smoke, the tissues in the back of your throat can become irritated and when this happens, your throat can swell up.

You should refrain from using illegal drugs. The use of illicit depressants can often lead to snoring problems. Marijuana can affect you the same way legal prescription medications do; it relaxes you. Of course, painkillers provide this effect too. Being fully relaxed feels great when you’re conscious, but it’s not so good when you’re snoring in your sleep.

Ask your doctor if any of the prescription, or over-the-counter medications, you’re taking could be causing or worsening your snoring. There are many prescription medications that can cause snoring. Antihistamines, muscle relaxers, sleeping pills and pain killers can easily relax your throat muscles, and cause snoring. Restricted airways can cause you to snore.

Taking sleeping pills can cause you to snore, but not taking them can reduce your snoring. The main effect of sleeping pills is to relax every one of your muscles. The muscles that work to keep your nasal passages open will relax and cause your passages to become narrower. Then you’ll be snoring.

TIP! Ironically, if you take sleeping pills, you can end up snoring — so if you don’t take them, you reduce your risk of snoring. One of the things that sleeping pills do is relax your muscles.

If you snore, you may want to consider using nasal strips. These strips resemble bandage strips. However, they are not bandages. They will help you breathe easier by keeping nasal airways open. That makes breathing through your nose easier. When you breathe through your nose, you’ll stop snoring.

Replacing a soft pillow with a firm one can help to eliminate your snoring. Softer pillows end up making your throat muscles relax, causing your air passages to narrow. Because the airflow is restricted, you start to snore. A pillow that is firm, however, can assist in opening air passageways.

One way to beat snoring is to pucker up and make “fish faces”. That might sound odd, but making those kind of faces can make your throat and facial muscles stronger. Keep your mouth closed while inhaling to push your cheeks in. Move the lips like a fish. For best results, try this exercise several times every day.

TIP! Facial exercises such as the “fish face” can help prevent snoring. This sounds very odd when you first hear it, but it makes more sense once you learn that it makes your face and throat muscles stronger.

You should limit physical activity for an hour prior to your bedtime. Keep the body from becoming too physically exerted because this can leave you with a shortness of breath. Exercising can leave you short of breath, which will constrict your airways.

Purchase a humidifier and keep it operating in your bedroom every night. Humidifiers increase the amount of moisture in the air. When you breathe in that vapor, your nasal passages, your throat and the rest of your airway is moisturized. This could reduce snoring.

To prevent snoring, make sure your nasal passages are open. If you are congested, or your nasal passages become constricted, you’ll snore. Use steam showers, humidifiers, neti pots or vapor rub to clear your nose. Nasal strips will also work; they keep the nose open to let more air pass through it.

TIP! Opening up your nasal passages can help to stop your snoring. A clogged nose, or one that is otherwise constricted, may contribute to snoring.

Allergies may be causing the snoring. To stop the snoring, you may have to treat the allergies. If allergies go untreated, they cause a swelling of your nasal passages and this keeps you from breathing through your nose. Breathing through the mouth will frequently cause snoring. Try taking an OTC allergy medication for mild allergies and consult your doctor for more severe ones.

If your partner informs you that you are a big snorer, you may be consuming too many dairy products right before bed. Drinking a glass of milk before bed might make you sleepy, but try quitting for a week to see what happens. Dairy may cause the build-up of phlegm in your throat. When this happens, snoring might be the result. Continue to enjoy your dairy, just do so earlier in the day.

It is important to consult with your doctor, immediately, if you begin snoring more frequently or more extensively while you are pregnant. Oftentimes, women may develop snoring habits during the course of their pregnancy. This is due to excess pressure on the respiratory system. However, you should take time to test and ensure your snoring is not detrimental to your pregnancy. You should schedule an appointment with your doctor to determine the severity of your snoring issue.

TIP! If you are snoring and you are pregnant, you have to see a doctor right away. It is common for pregnant women to snore due to the additional weight on the nasal passages, but it’s important to ensure that the baby is still getting enough oxygen.

Since your family and friends want you to live a long and healthy life, it’s important to properly care for your health. Working on eradicating snoring from your life could help to stop you from developing more serious diseases and it is relatively simple to do. Hopefully, it works out for you!