How to stop snoring

Snoring can affect as many as 50% of the population at one time or another. The American Academy of Otolaryngology has reported that 25% of all people tend to snore on a regular basis. They also state that the statistics show that snoring tends to affect more men than women and that snoring becomes worse as people start to get older. This sounds like something that is minor but it can be a major issue for someone who is trying to sleep in the same room with a person who snores.

There are some things that people can do to reduce or stop snoring. The first thing they need to know is what causes snoring in the first place. When a person lies on their back and their tongue or some of the soft tissue falls to the back of the throat, it can cause a partial obstruction. Then these tissues rub together when we breathe. This is what makes the snoring sound that we are all familiar with. So the first rule of thumb would be do not sleep lying flat of your back. Try sleeping on a higher pillow or elevating the head a bit to see if that helps. You can also elevate the head of your bed four inches. The American Academy of Otolaryngology recommends doing this to help reduce or eliminate snoring.

Sleeping on a person’s side can help to alleviate snoring as well. It is hard to know when someone will roll over in their sleep however. It is recommended to try going to sleep on your side holding on to a pillow to keep yourself in that position. Sewing a tennis ball on the back of your pajama top will help you keep from turning over on your back as well. In addition, avoid drinking alcohol or taking sedatives before going to bed. These things can make snoring much worse.

Other things that people can do to help relieve snoring are to get rid of nasal congestion. Changing bedding frequently in the bedroom to remove potential allergens or things that can cause respiratory congestion is recommended. To improve breathing at night, use a humidifier or steam vaporizer with a few drops of eucalyptus, peppermint, or menthol essential oils in them when you sleep. This will help to keep the breathing passages open and help stop the tendency to snore.

This is the premise behind the nasal strips that we see in the pharmacies for snoring. These work the same way. The nasal strips are another alternative for helping to relieve snoring. Many people have had good luck with the nasal strips. You can also use tape and tape your nasal passages open in the same manner.

Losing weight can help people to stop snoring as well. The Academy found that nearly all obese people had issues with breathing when they went to sleep. They also found that snoring was a major issue with people who were overweight. Due to this they recommend that to help stop snoring that people lose 10% of their bodyweight. They also recommend regular exercise.

Avoid eating large meals right before you go to bed. This can push on the diaphragm and make it much harder to breathe when someone lies down on the bed. It is also recommended to cut down on the dairy products that a person eats if they have respiratory problems. Dairy products can cause increased mucous production in the respiratory tract. It is best to try to stop smoking as well. Smoking irritates the breathing passages and can make snoring worse.

If none of these remedies helps then it is time to get a professional opinion on your snoring issues. There are medical professionals that can give you a thorough evaluation and provide you with treatment for your snoring that can give you and the person who is trying to live with your snoring some much needed peace!

Last updated on Sep 7th, 2009 and filed under How-to Guide, Sleep Disorders. Both comments and pings are currently closed.

1 Response for “How to stop snoring”

  1. Evan says:

    I have had a snoring problem for awhile now. I have tried sleep pillows and changing the positions I sleep but they haven’t seemed to have much effect. I think I might try getting a body pillow and holding on to it and see if that works. Thanks for the tip.

    Do you think I should go to a sleep clinic and get tested for Sleep Apnea. I have read that it can commonly be confused with plain snoring?

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