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Stopping Snoring


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    Stopping Snoring

    Snoring is a fairly common affliction, affecting 40 percent of men and 25 percent of women. If you snore, you make a raspy, rattling, snorting sound while you breathe during sleep. Older people are particularly prone to snoring: About one-third of people ages 55 to 84 snore. Four out of five snorers are men who are forty or over. Snoring can be brought on by a stuffy nose which can be brought on by a cold or sinuses. When one's nose becomes stuffy, less air go through the nasal passage so the throat has to pull air in through the mouth with extra force, which will in turn cause snoring.

    The physical makeup of your body can be a cause of one's snoring problems; if one is overweight there will be more fatty tissues in the throat which means a narrower air passageway. Also if one has a long uvula and/or soft palate will also cause a narrower air passage and an increased likelihood of snoring. Other physical characteristics which may bring about snoring include large adenoids and large tonsils, a long tongue, a small lower jaw or a deviated nasal septum.

    Asthma and/or smoking can also increase the chance of one snoring due to the irritation and constriction of the air passageways which is brought about. Sleeping on your back makes one more likely to snore because gravity pulls the tongue and jaw down to the back of the mouth and limits the air passageway.

    Substances that promotes muscle relaxation such as alcohol or drugs that promote drowsiness will cause your throat muscles to relax thus narrowing the air passageway and also causes the tongue to relax and fall back limit the air passageway thus encouraging snoring.

    Despite its frequency, however, snoring is a sleep disorder that can have serious medical and social consequences.


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    Re: Stopping Snoring

    The tips that you follow may help you sleep more peacefully are as follows:

    * Elevate your head by sleeping on a thicker pillow or multiple pillows will help reduce your snoring.

    * Don't drink alcoholic beverages, take sleeping pills, tranquilizers, or antihistamines right before going to sleep, they will cause your muscles to relax and limit your air passage way.

    * Avoid dairy products, which can cause mucus build-up right before you go to sleep.

    * If you are overweight, losing some weight will reduce snoring by increasing the space in your air passage way.

    * Sleeping on your side instead of your back will help to prevent snoring.

    * Three hours before bed don't drink alcohol or eat a large meal

    * A common remedy to prevent sleeping on your back is to sew a tennis ball to the back of your shirt; the discomfort of sleeping on the ball will prevent you from staying on your back.

    * Try following a regular sleep routine.

    * Try taking in a little bit of honey before sleeping.

    * Don't eat a big meal right before bed, if your stomach is full it will push up on your diaphragm and limit breathing passage ways.

    * Avoid eating "rich" foods such as cakes, cookies, chocolate and pizza.

    * Sleep on a firmer pillow, a pillow that's too soft encourages your throat muscles to relax and narrows your air passageway.

    * Inhale steam before sleeping or sleep in a room with a humidifier turned on, which will reduce congestion and moisturize the throat.

    * Purchase some nasal strips and put them on before going to sleep. Nasal strips will open up your nostrils and allow more air to come in, thus reduce snoring.

    * If you are a smoker, stop smoking, if that is not feasible then avoid smoking right before you go to bed. Smoking causes inflammation and swelling of the throat.

    * Take anti-snoring pills or use anti-snoring nasal spray.

    * Consult a medical professional if your snoring continues to adversely affect your sleep.



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