How To Stop Snoring

If you're looking for snoring cures, the good news is that there are so many available options. Here are some tips to help you stop snoring:

Prepare for sleep. Perhaps one of the simplest snoring remedies is to try to get enough sleep (six to eight hours a day) at the same time everyday. It would also be a good idea to go to sleep properly conditioned: that means avoiding heavy meals during dinner (including rich desserts such as cake, and chocolate, as well as dairy products) and refraining from alcohol or any other heavy beverage; avoiding any stress-inducing activities; and going to sleep with a calm and serene demeanor (this means avoiding fighting with someone or being angry with someone right before sleeping).

Another thing you should avoid taking right before sleeping are medications, such as antihistamines, sedatives and sleep medicines.

The key here is to prepare for sleep as you would prepare for work - with careful planning, and with time allotted to it. It may also help if you set up your room in a way that's most conducive to good, restful sleep - keep the lights off, play some relaxing music, and keep the air at a cool and comfortable temperature.

Acquire proper sleeping posture. It's been found that the best sleeping posture for those who snore is this: keep your head elevated with a thick pillow (or multiple pillows), and sleep on your side instead of on your back.

Have a healthy lifestyle. Usually, overweight people are the ones most prone to snoring, because additional skin and fat tissue situated on the neck could put more pressure on the airway. The best snoring treatment, in this case, would be to lose weight.

It's also been found that those who engage in regular, moderate exercise have much less chance of snoring than those who have more sedentary lifestyles.

Smoking, which causes nasal congestion and thus blocks airway, could also lead to snoring.

Use anti-snoring products. There are non-surgical anti snoring products that you could use as remedies for snoring. One example is dental devices that hold the jaw forward, to prevent the tongue and palate from falling back (one cause of sleep snoring). These dental devices work as a mouthpiece; you must have your dentist custom-make it for you to ensure that it will fit your mouth perfectly. Ask your dentist about these dental devices' rate of effectiveness and possible drawbacks (one of these is salivation).

Other anti-snoring products include nasal devices, which open up the nasal airway. These nasal devices include nasal sprays that moisturize the nasal lining, nasal decongestants, and nasal strips.  

Nasal continuous positive airway pressure, or nasal CPAP, is a mask with a tubing pump. This device increases air pressure (which can be adjusted according to individual needs) in order to prevent nasal narrowing during sleep.

Consider anti-snoring surgery. Surgery could be done depending on the part of the anatomy that causes the snoring (which could be the uvula, the nasal passages or the palate). During surgery, the adenoids, present nasal polyps or growths, excess tissue found at the back of the throat, or the tonsils could be removed; another option is jaw reconstruction. Palate implants could also be installed. Before surgery. a patient typically undergoes a polysomnogram, or sleep study, to check on the anatomical part that causes snoring, and whether snoring is in fact a manifestation of sleep apnea.

Do some exercises. You could do some musical vocal exercises for about 10 minutes a day to strengthen your throat and your palate. You could also do some facial exercises to strengthen your tongue and jaw muscles - one of these is by stretching out your tongue as far as you can, and then smiling widely.

There you have it! Hopefully, these tips would help you gear up for a restful, silent night. Good luck!


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