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How to stop snoring



Statistics have shown that around one in three adults snore, with a suggested increase in susceptibility to snoring as one gets older. If your snoring, or that of a loved one, is giving rise to problems at home, there are a few points that should be considered as to how to stop snoring.

Snoring is basically the vibration of respiratory structures, which results in sound that may be soft or extremely loud. This can be due to obstructed air movement during breathing while sleeping. This irregular flow of air is the result of a blockage that is most commonly caused by weakness of the throat, fat around the throat or an obstruction in the nasal passages. There a are a few simple steps that you can take to relieve your snoring.

Elevation will stop the tissues in your throat from falling into your air passages. Instead of lying flat, try and prop yourself up by using a few pillows or just a thicker pillow. If adding a few pillows is a bit too uncomfortable you can elevate the head of your bed by propping the legs up on wooden blocks or boards. When lying on your back, your tongue and soft palate block the airway, so lying on your side will help reduce snoring. A very soft pillow encourages your throat muscles to relax and narrows your air passageway, so opt for a firmer pillow. If you are overweight, losing some weight will reduce snoring by increasing the space in your air passage way.

Factors that will cause your muscles to relax and limit your air passage way include alcoholic beverages, sleeping pills, tranquillisers, and antihistamines, so try to avoid taking these before you go to bed. Other things you should consider as far as how to stop snoring goes is avoiding dairy products, cakes, cookies, chocolate and pizza before going to bed. Don't eat a big meal right before bed, because when your stomach is full it pushes up on the diaphragm and as a result will limit breathing passageways. Avoid smoking before you go to bed, and if possible, stop smoking altogether. Smoking causes inflammation and swelling of the throat, which will just promote snoring.

What you could do before going to bed is drink nettle tea, try taking in a little bit of honey, take anti-snoring pills or use anti-snoring nasal spray. Nasal strips will help open up your nostrils and therefore allow more air to enter, thereby reducing snoring. It also helps to have a regular sleeping pattern.

Snoring need not be an everyday battle. There’s no need to spend a fortune on books about how to stop snoring. Just follow some easy steps and rest easy.




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