Identify the cause to find the cure and solution for snoring:

Troubleshoot to stop snoring

So you’ve tried different sleeping positions and you still suffer from noisy nights? Try the following self-help tips.

§                    Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease snoring. See Healthy Weight Loss Your Way for some tips on getting started. Exercise in general can help because toning arms, legs, and abs inadvertently leads to toning muscles you don’t see in the throat, which leads to less snoring.

§                    Clear nasal passages. Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a Neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping.

§                    Quit smoking. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.

§                    Establish regular sleep patterns. Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can promote better sleep and therefore minimize snoring.

§                    Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.

§                    Reposition. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. (Tip: go pillow-free or try a specially designed pillow to make sure your neck muscles are not crimped).

 

 

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