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Eliminating Snoring From Your Life

Updated on June 19, 2008

Snoring is something that can ruin a good nights sleep, often for the one you're sleeping next to! The sounds that are emitted from a snorer vary from person to person, but all of them are annoying. Many snorers won't know that they are snoring unless they are so loud that they wake themselves up (then they might still not know what woke them up!) This doesn't change how it can effect the lives of you and particularly your loved ones.

What Causes Snoring

Snoring is caused when something blocks the air from going in or going out. It then causes that blockage and often other parts of the mouth, throat, and even nasal cavity to vibrate and make loud, usually annoying to those who hear it noises.

What blocks the air is often hard to figure out and many snorers have more then one thing blocking their air. It could be your tongue as it falls into the back of the throat, the tissues in the neck, or even the jaw putting pressure on the neck.

The Weight Issue

As an overweight person myself, I know I hate hearing this. However, being overweight can cause snoring. You don't have to be obese to suffer from snoring, but even a few extra pounds can make you more likely to snore.

You may find that loosing weight gets rid of your snoring problem completely. While it certainly isn't easy, this could be something that could help out a great deal of your problems, snoring included.

Smoking

Smoking may be your habit, may be the way you relax, and may be the cause of your snoring. Often times a smoker will have an irritated throat and this can cause snoring. If you aren't willing to quit, try not smoking for two or three hours before bed. You may also find that you sleep better.

Drinking

Alcohol is often used as a way to relax before bed, but it can cause a number of sleep issues. It relaxes the muscles making it more likely that you will snore. Try not to drink alcohol for about four hours before bed and you may find that your problem goes away!

Sleeping Pills and Other Medications

Sleeping pills help you sleep, but they could also cause you to snore. They relax your muscles, including the muscles in the neck and they can make it so that you snore more, worse, or even that you wouldn't normally store but you do when you take sleeping pills. Other medications can work similarly, especially muscle relaxers and pain relievers.

Books With Exercises To Stop Snoring

Exercises

There are some exercises you can do to strengthen your tongue, jaw, and the soft pallet in your mouth. These can help prevent snoring. They are rather complicated and you should find a book or talk to your doctor to find out the best course of action.

Sleep Position

Sleeping on your back is often the cause of snoring. The best position is to sleep on your side. If you are a back sleeper and having a hard time teaching yourself to sleep on your side then sew a tennis ball into the back of your pajamas. You won't want to sleep on your back anymore. This may relieve your snoring completely or at least lighten it up depending on how bad your snoring is.

Beds and Pillows

Most of us were taught to sleep with a pillow. However, this is bad for snorers. It cricks the neck funny and they are more likely to snore. You can get rid of your pillow and you may get rid of your problem.

Another option to getting rid of the pillow completely is to buy a large wedge pillow. This should be big enough that it props up your entire upper body and not just your head. This can make it easier to not snore!

Another option is to put a couple of bricks under the legs at the head of the bed. This can make it possible for you to eliminate snoring easily.

Allergies and Colds

Many people snore because of their allergies or even because of a cold. The first step is to clear the passage ways. Take a decongestant or use a menthol based medicine. You can also use a steam tent to help with this. This alone could be enough to relieve your snoring.

Another thing is that you could be having an allergy reaction to dust and dust mites that may actually be living in your bedding. Make sure you change your sheets once a week. Vacuum your bed and pillows once a month. It is also a good idea to invest in a mattress cover and pillow covers for your bedding. This prevents dust mites from getting into the bed and the pillows reducing the population.

Tea

Tea is a natural antihistamine which means that if you are suffering from a cold or allergies you could find that tea makes all the difference in the world. Drink one cup of tea three times a day. Choose green or black and skip out on herbal teas. If you are one who doesn't like the taste of tea you can try one of the ideas below.

  • Sweeten it up. You can add sweetener, sugar, or honey to make your tea sweeter.

  • Brew hot tea and drink it cold. You may like it better.
  • Mix an herbal tea with green or black tea.

  • Brew it light. You don't have to drink your black tea black or your green tea green...aim for a pale color!

  • Add milk. While this isn't common every where, milk or cream may lighten the taste of the tea so you like it.

Diet

While your diet could help you loose weight and that could make it so you no longer snore, there are a few things in your diet that could cause you to snore as well. The biggest is dairy products. They can cause a build up of mucus that makes it easier to snore. You should not eat or drink dairy for about four hours before bed. Switching to a low fat version can also help.

Strips and Sprays

None of the strips or sprays out there are a guarantee, but you can try them. Who knows, they might take care of the problem right away without having to deal with home remedy options.

Visit the Doctor

It is a good idea to talk about your snoring with your doctor. He can check to make sure your healthy and that you don't have sleep apnea (a condition characterized by loud snoring that is interrupted with periods of not breathing). While chances are good that you just snore, it is best to make sure that is the only problem.

When All Else Fails

Sadly, it is possible that nothing will work. This can be a sad day for those around you. It may be that you have to invest in ear plugs for those bothered by your snoring. It is a sad day, but no matter how many people have tried to come up with a medicine or device that cures snoring, no one has found a product that fixes it for everyone!

Good Luck!

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