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Practical Tips On How To Stop Snoring

Updated on April 9, 2012

If you have a problem with snoring, you are not alone. It is estimated that up to 40% of all men and 25% of all women snore. Snoring may be truly common among all kinds of people across all socio-economic backgrounds but it is actually considered a disorder. In fact, medical professionals even warn that snoring can have some serious consequences when it comes to your health. Aside from that, snoring can be embarrassing. Below are some tips to help you stop snoring.

Take Care of Your Allergies

Allergies can cause respiratory problems. Instead of breathing normally through the nose, a person with respiratory allergies will breathe through the mouth making snoring highly likely. Antihistamine, saline sprays and humidifiers can help.

Shed Some Weight

When you are obese or overweight, your airway becomes restricted because of the fat around the neck. Losing some weight can help you stop snoring. This is easier said than done. But if you’re serious about stopping your snoring, you’ll take measures to eat less and exercise regularly.

Sleeping On Your Side

Sleeping on your side can help you stop snoring. Lying on your back actually encourages snoring. Lying on your stomach, on the other hand, can be put stress to your neck. (Of course you can use specialized pillows if you prefer sleeping on your stomach.)

Stop Drinking

When you drink alcohol or take tranquilizers, your brain and your whole nervous system relaxes. The effect is that your jaws and throat muscles also relax. Because of this, you are more likely to snore when you drink or take sleeping pills.

Note: Don’t ever try using sleeping pills and alcohol together. It could cause sleep apnea.

Sleep With Your Head Raised

You can breathe easier if your head is raised when you sleep. Remember that you have to elevate your entire upper body and not just your head. You can use body pillows for that.

Kick The Habit

Breathing problems can contribute to the snoring problem and we all know that smoking damages the respiratory system.

Get Some Regular Zzz’s

Try to establish a regular sleeping schedule and get enough sleep. Going to bed at a set schedule and waking up at the same time every day (even on weekends) helps the body establish its rhythm.

Use a Mouth Guard

You’ll probably need a prescription to get one. What a mouth guard does is that it holds the teeth together while you sleep. The jaw muscles are kept from being too lax when you use a mouth guard.

Do you have other tips on how to stop snoring? Your comments are welcome.

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    • Kudlit profile imageAUTHOR

      Kudlit 

      7 years ago from Laguna

      Thank you so much for your useful reply.

    • AJRRT profile image

      AJRRT 

      7 years ago from Sheffield, AL

      I enjoyed your article, you gave great advice. I am a respiratory therapist and would like to add some information. If someone has followed your suggestions, with the exception of the mouth guard, they should see their doctor to be evaluated for a sleep study to rule out sleep apnea. Many patients that snore also have some or all of the following symptoms: wake up with a headache and/or sore throat, difficulty staying awake while sitting down for more than a few minutes, difficulty staying awake while driving, and chronic fatigue. This is not all of the symptoms but the most commonly recognized. Untreated sleep apnea can also lead to high blood pressure and cardiovascular problems. Although it is rare, some patients that snore because they have sleep apnea do not have the above symptoms. My husband did not have any of these symptoms, when I witnessed apnea episodes he went to the doctor. His sleep study revealed that he had severe sleep apnea and that it was beginning to affect his heart. Wearing a Positive Airway Pressure (PAP) machine, such as Continuous Positive Airway Pressure (CPAP), for some patients is difficult to adjust to while others do not have any problems adjusting. For some patients weight does not factor into their diagnosis of sleep apnea while it does for others.I have had patients that were able to lose significant amounts of weight after getting their CPAP machine and using it consistently. A couple of good websites about sleep apnea are: American Academy of Sleep Medicine, www.aasmnet.org: American Sleep Apnea Association, www.sleepapnea.org: Mayo Clinic, www.mayoclinic.com.

    • Kudlit profile imageAUTHOR

      Kudlit 

      7 years ago from Laguna

      Thanks for dropping by happyturle! (I love turtles. Especially the happy ones. )

    • happyturtle profile image

      happyturtle 

      7 years ago from UK

      This is really useful, thank you for sharing these practical tips.

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