Snoring is a condition experienced by between thirty to fifty percent of adults. It has a strong impact on sleep quality and leads to daytime drowsiness, lack of focus and irritability. If snoring restricts oxygen flow to the body too much, it can eventually lead to high blood pressure, stroke and heart attack.

Nasal strips have become a popular method for preventing snoring in recent years. Unfortunately, they only work for individuals who have difficulty breathing through the nose. Nasal strips are an immediate remedy and do not address the underlying problem.

Snoring is a symptom of an underlying health condition in the body. It can be caused by a narrow airway which interferes with breathing. A narrow airway is caused by the soft tissue in the throat becoming abnormal. Excess or loose tissue tends to vibrate more than normal causing the sound of snoring. This type of snoring occurs when the mouth is open. Another cause of snoring is the position of the tongue which occurs when the mouth is closed.

If snoring occurs only while sleeping on your back, it is usually mild and can be corrected with better sleeping habits. One method effective in helping individuals to avoid sleeping on the back is to sow a tennis ball into a shirt or pajamas, making it too uncomfortable to remain in that position while sleeping. If snoring occurs in all positions there may be a more serious problem that requires medical treatment.

There are several groups of individuals who are most likely to snore: Men because they have narrower air passages than woman. The middle aged and older because the throat narrows and muscle tone begins to decrease. Individuals born with a cleft palate, a narrow throat or enlarged adenoids. Individual with colds, sinus infections, allergies and asthma because they can block airways.

People who are out of shape or overweight because they have an increase in fatty tissue in the throat. Those taking medications and alcohol which increase muscle relaxation in the throat. Smokers because smoke relaxes muscles and promotes nasal congestion.

The first step in finding the right cure for snoring is to make some lifestyle changes: Clear nasal passages before bed, improve diet to lose weight, begin an exercise program and limit medication and alcohol intake especially before bed. Try elevating your head about four inches. Avoid foods before bed such as dairy products that can cause mucus build up in the throat further restricting air flow.

Food sensitivity reactions can contribute to snoring. Adding a digestive enzyme supplement to your diet can reduce these sensitivity reactions. If snoring is due to hay fever, stinging nettle can be very effective. Methylsulfonylmethane (MSM) is effective in reducing allergy symptoms in the upper respiratory tract. If these home remedies do not work for you, consult your physician to explore other options such as dental devices and surgery.