Stop Your Snoring Tonight with These 5 Simple Suggestions

Are you one of the 45% of adults that occasionally snore? Or part of the 25% that do it on a regular basis? This article will give you some tips on how to stop yourself from snoring.

The first change that you can make is in your sleeping position. You snore when your soft palate, tongue, uvula, and tonsils all rub against each other and cause a vibrating sound during sleep. To change this it is recommended you change your sleeping position by sleeping on your side. If this does not work the American Academy of Otolaryngology says you should raise the head of your bed by about 4 inches. You can do this by adding blocks or wedges under the mattress. Unfortunately, snoring can progress. Once it has progressed changing your sleeping position will not be enough. If you reach this point it is time to change your lifestyle.

Snoring most occurs in people who are overweight. If you are overweight you will usually have a bulky neck tissue which will increase snoring risk. It is suggested that you lose a modest amount of weight, just 10% of your body weight. This will help you to stop snoring.

Robert W. Clark, MD, medical director of the Regional Sleep Disorders Center at the Columbus Community Hospital in Columbus, Ohio says that you should avoid alcohol and sedatives. Anything that causes sedation can cause snoring because they tend to suppress your breathing drive. You should avoid sleeping pills or low dose alcohol and it should help you to stop snoring.

If you have nasal congestion that can often be a cause of snoring. To help reduce congestion you should deep breath steam through your nose. You can use steam vaporizers, put a towel over your head, or run hot water, but the steam will help to loosen the mucus-causing congestion which will stop snoring.

Certain studies have shown that nasal strips can do wonders with congestion and snoring. Nasal strips are able to provide you with temporary relief from congestion and in some cases can help certain people to stop snoring. Now this may seem like the easiest and most obvious choice to help you stop snoring but there is a catch. Snoring most often occurs from the base of the tongue or soft palate and not the nose. This will help some, but it will not help everyone.

These are just a few simple things that you can do to help yourself from snoring and if you do them properly you can either limit the nights you snore or get ride of them altogether.