Tips to Help You Stop Snoring

Snoring is a very common problem and there are a variety of factors that can cause it. It can cause disruption to relationships and embarrassment on going away and sharing a room with strangers.

If you are overweight, smoke, drink alcohol or suffer from allergies then you are much more likely to snore. Snoring is caused by a narrowing of the airways during sleep. When we sleep all our muscles including those in the throat and neck relax. The problem occurs when the muscles relax too much causing them to flop around and block the airways.

These muscles include the tonsils, uvula, and tongue. If you are overweight the neck and throat will be much more fleshy and as a result liable to cause the airways to become blocked during sleep.

An exercise and weight loss regime is the only way to resolve the problem. If you are very overweight you may also suffer from sleep apnea which is when the airways become so blocked that breathing stops for a short time at frequent intervals during sleep.

This is often associated with heavy snoring. A CPAP machine is often recommended for sufferers of sleep apnea as it helps to keep the airways open during sleep by using air pressure. It can be uncomfortable and may take some getting used to, but it does work.

Snoring can also be caused by an allergy. A sensitivity to dust mites which can harbour in bed linen and mattresses can cause an inflammation and swelling of the nasal lining. Make sure that you frequently vacuum the mattress and change the sheets on the bed. Don't let pets sleep on your bed at night as this could also aggravate the condition.

You could always try nasal strips which are designed to keep the nasal passages open during sleep. These can be purchased from any chemist or supermarket, but over use of nasal sprays can aggravate the condition.

Smoking can irritate the nasal passages and throat causing you to cough as well as cause the airways to swell and narrow. This is a great incentive to quit smoking and cure your snoring problem at the same time.

Drinking alcohol before going to bed can also cause snoring. Alcohol is a relaxant and drinking excessively will make the muscles in the throat relax too much causing a blockage in the airways during sleep.

Try not to sleep on your back as this can make you snore. Some people have been known to sew tennis balls into the back of their pyjamas to prevent them lying on their back during sleep! This isn't recommended but you could try other methods such as anti snoring pillows that adjust the way you sleep, or even just propping yourself up with an extra pillow to keep your airways open.

Hyperthyroidism causes the thyroid gland to increase in size which can add to the problem of narrowing airways during sleep. If you feel tired all the time and start losing weight for no reason then visit your doctor to rule out hyperthyroidism. It's easily treated with medication.

Snoring problems can cause daytime drowsiness and irritability due to poor sleep. Your work as well as relationships could become affected if you don't do anything to stop it.

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