5 Top Tips to Stop Snoring

Snore while sleeping

Almost everyone snores, even my 23 months old toddler snores occasionally. In fact, almost 90 million people in the United States alone snore.

While common, frequent snoring can disturb other people, particularly if they are in the same bed as you. So if you get complaints from other people that they cant sleep because of your snoring, it’s sensible to find a way to stop. While there’s no miracle cure, it is possible to find ways to stop snoring by identifying the cause of why you snore. Common causes of snoring include nasal and sinus problems, being overweight, alcohol, smoking and medications, oor sleep posture and the way you are genetically born.

Here are 5 ways to stop snoring depending on the root cause:

1. Keep your nasal passages clear

This will help you to easily breathe in through your nose rather than your mouth, and help you stop snoring.

I thought at first that my snoring sound comes from my throat, but I wake up from my loud snoring one night and the sound definitely came from my nostrils. I have a sinus problem and it happens to block my airways which makes my inhalation difficult, it then creates a vacuum in my throat which leads to my snoring. An effective home remedy I tried was steam inhalation. The hot steam moistens the nasal passages and effectively clears out my blocked nose which allows me to breathe more easily and sleep peacefully.

But if you are suffering from severe sinusitis or allergy, it is better to ask your GP or pharmacist for nasal spray or antihistamine prescriptions.

2. Quit or cut down on smoking

Smoke causes swelling and catarrh that if your nasal passages become congested it will be difficult to breathe through your nose because the airflow is decreased. This blockage then causes the vibrations in your throat and nose that cause snoring.

I occasionally tried smoking in college to keep me awake when I cram on examination week. It did help me stay awake but I guess I can’t tolerate the smoke, it irritates my throat so much that I end up having a cold the next day.

3. Avoid stimulants late at night

Avoid alcohol, sleeping pills and sedatives before going to bed. They contain the same substance that relax the muscles in your throat and interfere with breathing. If you are taking a prescription medicine at the moment, it is better to talk to your doctor and see if he can give you an alternative medication that doesn’t obstruct you getting to sleep.

4. Change your sleep position

It is advisable to sleep on your side, because lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat which causes a vibrating sound when you are asleep. You can also position a pillow beneath your head to open up nasal airways passages and might help you to prevent snoring.

5. Maintain a healthy lifestyle and balanced diet

Aside from my sinusitis, your snoring problems might be due to being overweight. The fatty tissue around your neck squeezes the airway and prevents the air from flowing freely in and out of our nose and mouth, causing you to start snoring at night.

As you can see, there are many reasons why you might snore at night. To find a solution, it’s a good idea to tick off all the possible causes on the list. You might be able to stop snoring by improving your diet, giving up smoking or changing your sleeping position. But if these don’t help, and you think your snoring problem might require surgery, then it’s recommended that you speak to a doctor for their expert advice on how to stop snoring for good.

Originally posted 2014-09-22 18:44:15. Republished by Blog Post Promoter

How Can I Stop Snoring?

how to stop snoring

Does your snowing keep your partner awake? Snoring could be considered a sleep disorder, although it’s not you (the snorer) that suffers from insomnia because of it but your partner.

Snores are breath sounds that most people produce during sleep. Acoustically, snoring is attributed to the vibration of the anatomical structures in the pharyngeal airway. It is characterized by loud breathing in the upper airways without the absence of breath.

Like insomnia, snoring can be classified into mild, moderate or severe. Such classification is based on frequency, body position and disturbance for other people (i.e., spouse, sleeping partner).

As the degree of severity increases, the snorer has a greater risk of having an upper airway dysfunction which may lead to sleep apnea (the cessation of airflow to the lungs during sleep). Because of this, people with a snoring condition should try to find ways to relieve it or prevent it from happening.

Tactics to stop snoring

One of the most effective anti-snoring techniques is losing excess weight. The pressure of extra flesh on the airway makes night-time breathing difficult. In fact, researchers suggest that snoring is positively related to one’s Body Mass Index (BMI); meaning, as one’s BMI increases, a person is more likely to snore.

Another effective technique against snoring is to sleep on your side. This will prevent your tongue from falling back into the throat and blocking the airway.

Finally, you could try avoiding alcohol and sedating medications (i.e., painkillers) because they can relax your throat muscles too much and increase the likelihood of snoring (and sleep apnea).

Anti-snoring devices

You could also try anti-snoring devices. For instance, a chin strap keeps your mouth shut and forces you to breathe through your nose. If devices like this do not work, various surgeries are also possible that can permanently widen the airway.

So if your snoring is keeping your partner or other people in your house awake, then there are steps you can take to stop yourself snoring. Research suggests that one’s snoring condition may become a nuisance to others (e.g., insomnia can be attributed to a sleeping partner who snores). To avoid this, you should try the tactics to stop snoring suggested above or even consider surgery. After all, you will not only be helping yourself to sleep better but other people too.

Originally posted 2012-06-10 22:36:14. Republished by Blog Post Promoter

What can help me stop snoring? A guide to anti-snoring devices

what can help me stop snoring

Are you a Snorter? A snorchestra? Or a rattler? Snoring can be a source of amusement, but for people with a severe snoring problem it’s no laughing matter. It can disrupt your sleep, damage your relationship with your partner and even cause health problems.

Up to a quarter of people in the UK snore, with two thirds of them snoring so loudly that it keeps their partner awake and leaves them wondering nightly what can help me stop snoring? What’s more, if snoring makes you to wake up in the night, and disrupts your sleep, it can make you feel tired the next day and at a higher risk of having an accident. In fact, The Department of Transport estimates that a fifth of traffic accidents are due to excessive sleepiness.

So if your snoring is ruining your sleep and that of your partner, it’s wise to find a solution and discover what can help me stop snoring?

Why do I snore?

People snore due to vibrating soft tissue in the mouth, nose or throat. Snoring can affect anyone and to different degrees: some only snore occasionally while others snore every night.

Snoring is linked to being overweight, smoking and/or drinking alcohol. It could also be due to a response to medication, often ironically sleeping medication which causes the neck muscles to become too relaxed and allow the skin to vibrate.

Snoring can also indicate obstructive sleep apnea (OSA), where the airways might be partially or totally blocked from anywhere from 10 seconds for up to 2 minutes. This in turn can cause other problems due to the lack of oxygen to the brain. So if you wake up in the middle of the night gasping for breath it’s a wise idea to see your GP to get it checked out.

How can I stop snoring? Anti-snoring devices you can try

With three million people suffering from the problem nightly and wanting to know ‘how can I stop snoring?’, there’s a range of anti-snoring solutions you can try. Firstly, with snoring being linked to being overweight, drinking alcohol or smoking, the first step is to make some lifestyle changes to eliminate possible causes.

If you snore through your nose then the first anti-snoring devices to try are nasal strips or a nasal dilator. Nasal strips are simply self adhesive strips of tape that are placed over the nose to pull the nostrils apart so that the wearer can breathe through their nose comfortably when they sleep. Alternately, nasal dilators resemble nose rings and are placed inside the nose to push the nostrils apart to clear the airways.

If, on the other hand, you snore through your mouth, you could try wearing a chin strap to keep the mouth closed while you sleep, and so you force yourself to breathe through your nose. Another option is a vesilibutor shield which resembles a gum shield rugby players wear and blocks the flow of air through the mouth, forcing you to breathe through your nose when you sleep.

If none of these anti-snoring devices work, the absolute last resort might be surgery to tighten the tissue that’s vibrating when you sleep. Surgery, however, is far from an ideal solution for snoring and isn’t going to help in many cases, such as if you suffer from sleep apnea. Due to the nature of conducting surgery on sensitive areas, surgery can have unpleasant side effects and will only last up to two years before it will need to be repeated.

So before you think about going under the knife, try out some different anti-snoring devices to see if they can stop you wondering ‘what can help me stop snoring?’ And it’s wise to always visit your GP if snoring is harming your sleep and that of the people around you.

Originally posted 2013-02-14 09:43:54. Republished by Blog Post Promoter




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