Cure your snoring problem: Snoring Self Help Tips

You may want to stop snoring because you wake yourself up with the noise you make.

You may want to stop snoring out of consideration for your partner or other household members.

As snoring in itself is not a medical condition there will be little your doctor can do to help so you must help yourself. (NB your doctor will of course help you if there is an underlying medical condition that is causing the snoring.)

Sleeping Position

It is known that sleeping on your back makes the snoring and the noise caused much, much worse. Sleeping on your side or front will help to reduce the snoring.

You cannot rely on your partner digging you in the ribs to remind you to turn over – although they almost certainly will – so it is important to investigate techniques that you can implement to ensure you stay off your back whilst sleeping.

There are a number of special pillows available on the market that encourage side-sleeping and discourage back-sleeping. You may want to try one of these to see if it helps you to maintain an optimum sleeping position.

A very old fashioned ‘remedy’ that is effective but possibly a little uncomfortable is to affix something into the back of your nightwear that will dig into your back if you roll over in your sleep. The discomfort will encourage you to roll back on to your side. Suitable objects might be a small, hard ball or a walnut.

Food and Drink

There is no doubt that alcohol makes snoring worse. The relaxant effect it has on muscles and tissues just collapses the airways even further and it is the breath attempting to pass through these collapsed airways that creates the noise of snoring.

Avoiding alcohol in the evening is one key way to cut down on the noise of snoring.

The mucous membranes that line the airways can become very readily inflamed once again restricting the passage of air and causing the characteristic noise of snoring. Mucous membranes can become inflamed through contact with allergens. Known allergens in food are nuts, dairy products and wheat – it may even be that you have a sensitivity to something else. By cutting out suspect foods and tracing any allergies you can improve and reduce your snoring levels.

Excess Weight

I know it seems as if we blame everything on obesity nowadays and for snorers there is a case to be made for losing weight.

When excess weight is carried, particularly around the neck and throat, airways become obstructed and snoring occurs. If you sleep on your back and have a double chin you can perhaps envision the weight of this additional piece of fatty tissue pressing down on your airway causing restriction and snoring.

There are of course numerous other health reasons for losing weight but if none of those appeal perhaps you can find the willpower required simply to ensure that you and your loved ones get a good night’s sleep.

Cure your snoring problem

Sunday, June 28, 2009

Snoring Self Help Tips

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