How to Stop Snoring

Tired of the sleepless nights spent snoring? Wish you could stop snoring for good? Consider taking these measures to prevent snoring and finally get a peaceful night's sleep.

Difficulty: Easy

Instructions

1. First consider the reasons people snore. Sleep posture, heredity, sinus, body shape and size can all contribute to snoring. Snoring can also be a symptom of a more serious condition like Sleep Apnea which requires medical attention. Consider all the possibilities and start by making a few sensible changes to sleep habits and lifestyle. These suggestions and changes may be all you need to stop your snoring for good. If not, then your snoring may be more complex and require a physician.

2. If you have a significant other, ask them to record how and when you snore. Believe it or not, the way you snore can explain why you snore. For example, open-mouthed snoring is caused by tissue in the throat. Closed-mouthed snoring is caused by the tongue. If you snore on your back, your tongue falls back and causes the loud ruckus. If you snore no matter what position, then you may have a more complex situation. So if possible take notes on when and how you snore. It will help you find the proper remedy.

3. Next, be sure to clear your nasal passages before bed. Obstructed nasal passages can often cause snoring.

4. Next, avoid alcohol and sleep aids before bedtime. These overly relax the same muscles that cause snoring. Also avoid caffeine, cigarettes and heavy meals, especially within hours of bedtime.

5. Change your sleep position- Sleep on your side, not your back. When you sleep on your back, your tongue falls back narrowing your airway and obstructing airflow. Consider too, if your sinuses are blocked, elevating your head to promote clear airways.

6. Finally, don't forget to exercise. Often those who need to lose a few pounds are more susceptible to snoring. Exercise will promote muscle strength and encourage weight loss. Two things that will also prevent snoring.

7. If you find that your snoring persists after these changes, call your doctor. There are solutions out there. Your snoring may be from a more serious cause or a symptom of another condition. Together with your doctor you'll find the treatment that is right for you.

Tips & Warnings

• Need help to not sleep on your back? Try sewing a tennis ball into the back of your pajama top!
• Sinuses blocked? Try a humidifier in the bedroom or rubbing a few drops of eucalyptus on the pillowcase to help keep your nose clear.
• There are a number of over-the-counter items that may also aid your efforts but require a little research before purchase.
• Again, contact your doctor if your snoring persists after these sleep habit and lifestyle changes. The cause of your snoring may be more complex and require a physician to find the proper treatment that's right for you.

[iknewthat]

on 7/12/2009 Great work. 5***** and recommendation!

[starlet67]

on 3/19/2009 Good tips to help stop the snoring!5*