Ways To Stop Snoring

If you and your loved ones suffer from snoring, you are not alone. As a matter of fact, this affliction affects about 40 percent of men and about 25 percent of women. Older people, especially those between the ages of 55 to 84, are particularly prone to snoring. Generally, snoring is not a cause for concern unless it interferes with the sleep of the others. In some cases, it can be a sign of a severe medical condition called sleep apnea whereby people actually stop breathing for about 10 seconds at a time throughout the night causing dangerous dips in blood-oxygen levels. Hence, it is no surprise that a large numbers of people are looking for ways to stop snoring. Below are a few simple suggestions to alleviate or stop your snoring problems.

1) Try changing your sleeping position. Quite often you will find that just by sleeping on your side instead of on your back can stop snoring. Try wedging a pillow beside your body to stop yourself rolling onto your back while sleeping. This method is so easy to do but may not be effective if you are overweight.

2) Try losing excessive weight. It has been shown in studies that overweight people often carry some of their excess weight around their chest and neck. This extra weight exerts pressure on the muscles and soft tissues in those areas resulting in an increase chance of snoring. A regiment of regular exercise is the easiest way to loose the excess weight and to stop snoring accordingly.

3) Try limiting your alcohol intake. Avoid alcohol intake especially when you are about to sleep. Alcohol relaxes the muscles in your throat thereby causing you to snore even if you normally do not snore or if you do, it will cause you to snore louder than usual. Hence, cutting out that glass of wine late in the evening may one of the easiest ways to stop snoring.

4) Stop smoking now. Smoking has numerous undesirable effects on your body. Besides contributing to other respiratory problems, smoking causes obstructions to the airway, swelling of the mucous membrane in the noise, swelling of the tissue in the throat and blockage of the small vessels in the lungs. Second-hand smoke is just as harmful and causes snoring in the same ways as actual smoking.

5) Improve your fitness level. When you have a weak muscle tone, you are more prone to snoring. Exercising tones and strengthens the muscles all over your body. Set a goal to for at least three cardio sessions and two strength training sessions each week.

6) Elevate your head when sleeping. Sleeping with your head raised may take away some of the pressure on the airway making breathing easier and reducing snoring at the same time. Prop yourself up with pillows.

7) Cure your allergies. Chronic respiratory allergies may cause snoring by forcing you to breath through your mouth while you sleep. Taking a decongestant or antihistamine before bedtime may help. If your nose is blocked, try using an over-the-counter saline spray or a humidifier to reduce or stop your snoring.