Guidelines to Stop Snoring

By: peterhutch

One of the reasons for snoring is the bad shape of your muscles around the palate. If you tone your body it will also have an effect on that muscle group, which might stop snoring for you!

Sleep regularly - Sleeping for few hours each night can cause snoring. Why? Unbalanced sleeping patterns develop into respiratory instability while asleep. And there is nothing good about respiratory instability because it can lead to unstable breathing. Hence, you need to regulate your sleeping patterns. Set a specific time of sleeping. Wake up in the morning on the same time, every day. Sometimes, 7 to 8 hours of sleep is all you need.

Consult a doctor - Mild snorers can easily be cured. But there are cases in which snoring is a sign of other serious medical condition such as hypothyroidism or diabetes that requires surgical procedures. If you are snoring for some time this is the right time to consult a doctor.

There are a number of anti-snoring sprays available at your local pharmacy. Some are nasal sprays and some are oral sprays, but both kinds work to clear the breathing passages and reduce the severity of the snoring.
Alcohol is a common contributing factor to snoring. It causes your throat and neck muscles to relax, leading to a blockage of the airway. The effort to breathe through these blocked passages can cause snoring.If you can't stop drinking alcohol entirely, try to avoid drinking it for at least 4 hours before going to sleep. This will give your body time to process it and decrease the chance of snoring.

Assess yourself. Are you alcoholic? Do you smoke? Do you have weight problems? If you answer yes to at least one of those questions, most likely you are a snorer. Getting rid of vices and losing excess weight are the most important tips to stop snoring. You are not exactly asked to be model-thin. But the extra pounds make throat tissues bulkier which triggers snoring
Elevate your head. Sleeping with your head raised may take some of the pressure off the airway, making breathing easier and reducing snoring. Raise the head of the bed by putting blocks under the bed posts, or prop yourself up with pillows.

Get your allergies treated. Chronic respiratory allergies may cause snoring by forcing sufferers to breathe through their mouths while they sleep. Taking a decongestant or antihistamine before bedtime may help. If your nose is blocked, try using over-the-counter saline spray or a humidifier to prevent snoring.

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.

Try to sleep on your stomach, since snoring is less likely to occur in this position. You can buy anti-snoring pillows designed to keep snorers on their side while asleep.

Try to sleep on your stomach, since snoring is less likely to occur in this position. You can buy anti-snoring pillows designed to keep snorers on their side while asleep.

Sleep Disorders
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