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Stop Snoring and Sleep Better at Night

Updated on April 6, 2015

A snore is called noisy breathing during sleep, but it can also be the beginning of something life-threatening. People who snore are at risk of developing chronic sleep disorders and over the long term, serious health problems. To stop snoring, It is important to know what causes snoring and what can be done to address an individual problem.

Common Causes

Chronic snorers are all ages, genders and ethnicities. The issue affects tens of millions of Americans. Although anyone can suffer from snoring, there are certain groups who are at greater risk:

-overweight men and women (as well as children and teens.)

-aging adults

The problem is not exclusive to these groups, however. The rattling and wheezing sound has as much to do with throat muscles relaxing as anything. In older adults, this problem is usually blamed on the process of aging.

What actually causes snoring sounds is the vibrations of a narrowed throat passage, partially blocked by the tongue, as air is pushed out of the lungs. The sound gets louder as the passage gets narrower. When occasional closure of the throat occurs, breathing stops, and the individual’s sleep pattern is disrupted. This is called sleep apnea, a dangerous health condition which can lead to chronic sleep deprivation.

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More Causes

Getting older and being overweight contribute to snoring, but these are not exclusive causes. Allergies, colds, flu and any sickness that causes the nose and throat to get inflamed and blocked are common culprits. In addition, a deviated septum is also known to obstruct breathing at night, as can enlarged tonsils or anatomical abnormalities.

Help for Snoring

Knowing what causes snoring and understanding how to sleep better at night are vital for optimum health. If a person is overweight or a habitual smoker, lifestyle changes are imminent. For people experiencing allergies or seasonal colds, solutions include using allergy medications such as Claritin, Allegra or Benadryl. These medications assist with stopping runny noses and reducing congestion, which allows the individual to breathe better, reducing or eliminating snoring.

If in doubt, or the problem gets serious despite taking over the counter medications, visit a doctor. There may be a stronger medicine available by prescription, or there may be a more serious health issue to deal with.

Taking some simple steps in the bedroom can help as well. For examole, try to sleep in a semi-upright position. Try propping an extra pillow or two under the head, neck and shoulders, and use a humidifier. Another possibility is to try ‘breathing strips.’ These hold the nasal passages open for easier breathing while asleep.

If the problem continues or gets worse, be sure to see a professional as early as possible.

Sleep Deprivation

Lost sleep takes a mental and physical toll on a person right away. In the short term, cognitive and physical functions are impaired, but in the long term the issue is debilitating.

Chronic sleep deprivation is easy to spot. What are the symptoms of sleep deprivation to watch out for?

-Constant fatigue and drowsiness.


-Impatient, less tolerant in social interactions.

-Difficulty concentrating

-Difficulty with short-term memory

-Trouble dealing with stress.

Common physical impairments associated with sleep deprivation include reduced strength and stamina, loss of coordination, blurred vision and abnormal heart rate.

A pattern of insomnia can lead to long term health issues as well, which include (but are not limited too) heart attack, stroke and obesity.

Affecting Others

The symptoms of sleep deprivation affect everyone around the person suffering from it. Sleeping in the same bed as an insomniac can lead to disrupted sleep and the resulting associated issues. Even worse, sleep deprived people who drive are putting other drivers at risk. Statistics show that hundreds die and thousands are injured in drowsy driver related accidents each year.

People who feel they are experiencing the symptoms of sleep deprivation should take steps to fix the issue right away. Don’t’ wait until it leads to serious health problems or something worse.

The 90-Minute Baby Sleep Program: Follow Your Child's Natural Sleep Rhythms for Better Nights and Naps
The 90-Minute Baby Sleep Program: Follow Your Child's Natural Sleep Rhythms for Better Nights and Naps

For every parent who struggles with their baby's sleep (and for every parent who wishes their toddler had better sleep habits), finally a straightforward, all-natural solution to help baby get the sleep she needs—both through the night and during the day.



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    • dinkan53 profile image

      dinkan53 6 years ago from India

      In obese people increased neck fat is the reason for breathing difficulty and hence snoring. In our college life , in hostel one of our roommate used to snore and it was like some one playing in music instruments . Some notes were good and some were annoying. we had various techniques to stop the one from snoring too. Your hub made me went through those periods. thanks for sharing. rated up!