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Tips for Problem Snoring

Updated on December 12, 2017

Methods to Help Stop Troublesome Snoring

For some unlucky souls who spend up to a third of their lives trying to sleep next to a partner who snores loudly, getting a good night's sleep can be a challenge.

Lack of sleep can be detrimental to not only your health due to lack of sleep but snoring often is a symptom of underlying health problems for the snorer. Although rare, snoring can lead to high blood pressure and the resulting carotid artery damage from plaque build up.

It can also get the point of causing problems in the relationships and health of those closest to you.

There are a lot of reasons that people snore, and likewise, there are a lot of snoring solutions. This article will explore some of the reasons people snore and offer some effective ways of combating this unfortunate situation.


A Few Things to Know About Snoring

Don't underestimate the importance of restful sleep.

The general consensus is that most people need around 7-9 hours of sleep each and every night to allow our minds and bodies to rest and rejuvenate completely. The problem is, that sleep needs to be restful. It can be very challenging to get a full night's rest if you or one of your loved ones has a snoring problem.

There are quite a few products on the market that claim to be effective. These include nasal strips, pills, and sprays. There are also medications which are touted as both sleeping aids and snore stoppers that may be effective.

Regardless of the method you select, it's very important to consult with your doctor or health care professional to ensure the method you choose is compatible with your individual situation There is little sense in spending time and money on a product that doesn't work or makes matters worse.

Bedroom Tips for a Good Nights Sleep

You may be sleeping on the problem.

If you suffer from snoring, you may be on top of the problem and not even realize it, as your bed can be the problem.

Allergies caused by beds and bedding materials are known to cause or even make worse a snoring problem. The symptoms the allergies cause, such as a stopped up nose, can cause swelling in the air passages which may lead to snoring.

Switching your bed linens to pure cotton varieties, or purchasing hypoallergenic bedding may be all that is needed.

A tactic some couples use is to agree on a sleeping schedule. While this may not be feasible for a lot of people, it may be worth looking into if nothing else seems to be working. Something as simple as the non-snorer heading off to the bedroom an hour or so before the snorer so as to get to sleep before the snoring begins can be helpful. Of course, there is no guarantee that the snoring won't wake you up, but a lot of people are hard to wake up once they start the sleep cycle.

You can also try sleeping on the left side of your body. Although this solution hasn't been clinically proven to work, there is a lot of evidence suggesting that sleeping on the left side of your body will increase airflow and open up your airways to help reduce or eliminate your snoring due to the fact that this technique allows the muscles in the back of your throat to relax. This helps to keep the mouth closed, as most loud snoring is a result of breathing through the mouth.

When you breathe through your nose, air doesn't travel through the throat. You can prevent mouth breathing by using mouth sealants or chin straps that hold your mouth closed during sleep. Your local pharmacist may be able to suggest an over the counter product.

Snoring and the Diet Connection

Late night snacks can be a problem.

Watching what you eat or drink eat right before bedtime can help reduce snoring.

Eat smaller evening meals is recommended because large meals fill the stomach up, causing the diaphragm to push upwards toward your throat. This added pressure can block or decrease your airway. Constricted air flow and a throat that is narrow are a couple of the primary reasons for snoring.

Another factor to consider concerning eating right before bedtime is that the body uses a lot of energy to digest the food you have eaten, which ends up taking away from the healing process that goes on during the later stages of the sleep cycle.

It does not matter whether you are normally classified as lactose intolerant or not, snoring is commonly caused by the consumption of dairy items. Dairy products can increase phlegm production, and this excess phlegm can restrict the airflow through your breathing passages, causing you to snore. Although drinking warm milk has been touted in the past as a way to help you get to sleep, it doesn't do much for the person who has to listen to your snoring. Stick to water if you need to drink something to re-hydrate yourself before going to bed.

To help reduce the chances of night snoring, limit your intake of excess food and alcohol for at least three hours before you go to bed. Eating too heavily or drinking too much alcohol will relax the throat muscles, which as we know by now, leads to snoring.


Final Tips and Tricks to Help Stop Snoring

Wag that tongue!

Exercising your tongue regularly can help reduce your snoring. It may sound like a silly thing to do, but if you keep sticking your tongue in and out of your mouth, it will get plenty of exercise.

Do this by extending your tongue and hold it rigidly before pointing it in different directions. During the exercise routine, make sure your tongue hits 12, 3, 6, and 9 o'clock. The tongue's muscles will become toned, which can help you snore less.

Stress can also cause you to snore. To help eliminate snoring due to stress practice yoga to learn to control your breathing. By fixing your snoring problem, you will find yourself getting deeper and more restful sleep, which in the end will make you more relaxed and will also help your stress levels.

Do everything you can stop smoking tobacco products. Snoring is just another one of the many health problems that can result when the body's respiratory system is exposed to tobacco. Once you stop smoking, your body will immediately start to heal itself and the chance of other more serious health problems is reduced.

Snoring often feels like an impossible problem to resolve. But, that's just not true. There are several steps you can take to lessen or eliminate your snoring.

Dealing with allergies you may have can also help eliminate snoring. Allergies often lead to a stuffy nose and have been known to cause respiratory troubles as well. Allergy sufferers also tend to breathe through the mouth, which may also lead to snoring.

It has been discovered that honey will also help to reduce your snoring. Add to that the fact that honey is good for your overall health, and you can see that this is a sweet way to combat snoring. A word to the wise about honey: make sure you seek out the real thing, as there are those trying to sell high fructose corn syrup as honey. In case you are not aware, high fructose corn syrup (or corn sugar) is not a healthy choice as far as sweeteners are concerned.

Below are a few final thoughts about snoring and snoring-related health issues.


In Conclusion

While snoring itself is not life-threatening (depending on who else lives with you), over time it can lead to a number of other health issues. The brain can become deprived of oxygen which may result in high blood pressure.

High blood pressure has been known to cause damage your carotid arteries which can result in plaque building up in the arteries responsible for carrying blood to the brain. This can cause strokes.

Although your chances of suffering from a stroke due to snoring are low, you should still investigate ways to minimize or eliminate your snoring anyway.

You should be aware by now that snoring may be an indicator of a more serious health condition, and folks with chronic snoring issues should talk to a doctor immediately to determine any underlying causes.

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    • goldenrulecomics profile image

      goldenrulecomics 4 years ago

      It can be really rough when your partner snores. I know.

    • lesliesinclair profile image

      lesliesinclair 4 years ago

      What a relief to learn so much about the breakthroughs in new treatments for snoring so it's not necessary to live with the problems.

    • profile image

      halloweenprops 4 years ago

      Great info on helping people to overcome their snoring problem.

    • LouisaDembul profile image

      LouisaDembul 4 years ago

      I had never heard of exercising the tongue to stop snoring, worth trying!

    • vineliner57 profile image

      Hal Gall 5 years ago from Bloomington, IN

      @Jo-Jackson: It's a wonder anyone gets any sleep...:)

    • Jo-Jackson profile image

      Jo-Jackson 5 years ago

      My partner snores, my dog snores and even my cat snores. My solution is ear plugs (for me).