How to Stop Snoring

Snoring is the vibration of respiratory structures and the resulting sound, due to obstructed air movement during breathing while sleeping. In some cases the sound may be soft, but in other cases, it can be rather loud and quite unpleasant. Generally speaking, the structures involved are the uvula and soft palate.

The irregular airflow is caused by a passageway blockage and usually due to one of the following:

• Throat weakness, causing the throat to close during sleep
• Mispositioned jaw, often caused by tension in the muscles
• Fat gathering in and around the throat
• Obstruction in the nasal passageway
• The tissues at the top of airways touching each other causing vibrations
• Relaxants such as alcohol or drugs relaxing throat muscles
• Sleeping on one’s back, which may result in the tongue dropping to the back of the mouth.

Men are much more likely to snore than women. In a study of more than 2,000 people in Toronto, sleep researchers Earl V. Dunn, M.D., and Peter Norton. M.D., found that 71 percent of men snored, while only 51 percent of women did. In an Italian study the difference was almost two to one in favor of men—or should we say not in favor of women.

Home Treatment to Stop Snoring

1. Go on a diet – Slimming stops snoring. Snoring is frequently related to being overweight. Experts found that if a moderate snorer loses weight, the snoring becomes less loud, and in some people it actually disappears. Men about 20 percent over ideal body weight can develop snoring. Women have to be much heavier, usually 30 to 40 percent over ideal body weight. But the more overweight you are, the more likely it is that your airway will collapse.
2. Don’t drink and sleep – Alcohol before bed makes snoring worse according to experts.
3. Stay away from sedatives - Anything that relaxes the tissues around the head and neck will tend to make snoring worse.
4. Quit smoking – Smokers tend to be snorers.
5. Get rid of Pillows – Pillows only help elevate your snoring level. Anything that puts a kink in your neck like a large pillow will make you snore more.
6. Elevate your bed - Raise your bed to new heights. Elevating the bed can help minimize snoring. Elevate the upper torso, not just the head.

Related posts: