How Can I Stop Snoring?

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To stop snoring would be a priority for health reasons alone. However there are other concerns. Could snoring be affecting your relationship? Over half the adults who snore sleep in separate rooms to their partners, doesn't argue well for marital bliss does it?

Read these tips for some effective advice to stop snoring

Firstly and most importantly get yourself checked out by a doctor. This is important as what you may consider to be 'just snoring' may in fact be sleep apnea, a dangerous condition in which the body becomes starved of oxygen. Medical advice is essential for sleep apnea.

However if you have the all clear, you still have a snoring problem. Apart from partner disturbance, snoring means you are struggling for air and cannot possibly be getting optimal sleep.

What is snoring and what causes it?

The noise of snoring is caused by the vibration of the soft tissues in the throat. The more noise, the more the obstruction in the throat. Snoring affects nearly half the adult population with more male snorers than female. Snoring has many causes which is why not all remedies work for everyone. The causes may be:

Structural - a narrow jaw, a large tongue, enlarged tonsils, enlarged adenoids, a thick soft palate, small nasal valves or a crooked septum. The tongue and upper throat meet the soft palate and uvula blocking the airway

Outside causes - Allergies, over consumption of alcohol, sedatives, smoking, disruption of normal sleep patterns or decreased lung capacity (can be caused by obesity)

�There are several remedies available, dental implants, drug remedies or natural remedies. We'll have a look at all of them

Natural Snoring Remedies

A lot of snoring remedies can be tried at home. Simple tricks can work well. Sleeping on your back can cause snoring, so make sure you always go to sleep on your side. If you tend to roll onto your back after dropping off, sew some cotton reels or something similar onto the back of your pyjamas. This will hopefully be enough to make you roll back onto your side without waking you up.

Alcohol and smoking, try cutting down or out to see if this makes a difference.

A good pillow, how old is yours? You don't want to know what can live in old pillows! Should it be consigned to the rubbish bin? Could it be causing allergies?

Breathing through your mouth is a common cause of snoring. There are devices you can wear such as chin straps, which will keep the mouth closed, helping you to breathe through your nose. These can useful and some snorers have stopped successfully using these devices

Chin Up Strips are probably the best ones available according to our research. They are FDA approved and don't irritate sensitive skin. Here's just one testimonial from a Chin Up user.

Jill S. from Maryland:
"Because I breathe through my nose when wearing the strip, I have found my sinus passages are much clearer in the morning when I wake up. I also get a good night's sleep! Many thanks...!"

Chin Up Strips have not been designed for treating sleep apnea on their own. However they can be used with CPAP machines and will prevent leakage and mouth dryness. Chin-Up Strips have been medically endorsed.

Hospital Sleep Center Doctor Asheville, NC William Finley, Ph.D Mission St. Joseph

Claims made for Chin-Up Strips (CUS) are valid.

"By keeping the mouth closed, snoring is largely eliminated. Most snorers snore with an open mouth and only a very few individuals are able to snore loudly with a closed mouth. You can demonstrate this yourself by attempting to simulate snoring with mouth open and closed. Snoring has both important medical as well as social consequences if left unmanaged.....
I should add I am a supporter of the CUS product because I know what it can do first hand. My opinions are my own and I do not have a financial interest in The Chin-Up Company so my opinions are not biased by conflict of interest."
William Finley, Ph.D - Mission St. Joseph Sleep Center.

Allergies - these need to be tested for. They could be food allergies or intolerance, or allergy to some pollen or dust mite or animal or bird. Allergies can cause a blocked nose. To help a blocked nose look for one of the over the counter saline nasal sprays. These are safe to use every day. There are also nasal clips which will hold the nostrils open and make breathing through your nose easier.

Reduced lung capacity, bet you can guess what the solution for this one is! Yep exercise. This both helps you to lose weight and increases the lung volume. It also strengthens the muscles used for breathing and generally increases your quality of sleep. Exercises has many other benefits to your health. Start an exercise routine today. (Gently does it at first)

Snoring Remedies Reviewed

Structural problems can sometimes be aided by "mechanical" devices- these are the most common causes of snoring. and can sometimes be fixed by dental implants, medication, surgery or exercises. Natural or herbal remedies to stop snoring help some people but are not usually considered very effective.

Dental implants work for some people but some find them uncomfortable enough to prevent them from going to sleep.

Some implants work to pull the jaw forward, others restrain the tongue so that it does not fall back into the airway. The more expensive ones will probably be more comfortable and last longer. Cheaper ones may only last a year or so. There is concern that people wearing these appliances are unable to swallow, making them unsuitable for some snorers.

The theory behind chin straps is that they keep the mouth closed during sleep forcing you to breathe through the nose. These work well for mouth snorers.

As you can see results vary. Sometimes it's a matter of personal preference

On balance the exercises would help the majority of snorers who have tried them. Of course you actually have to do the exercises, reading the instructions alone won't do the trick ;-)
Luckily they only take a few minutes a day and are very easy. Practised regularly, the results can be spectacular. Added to that you don't have the added expense of buying new gadgets all the time.

The creator of the Stop Snoring program follows up with support to make sure you're getting on ok. Good stuff!

Hi Christian,

thank you for your follow up tips. It keeps me, and others I am sure, encouraged to stay with the program.

After four days exercising I see some improvement with my snoring - per my wife!

Thanks again,

Michael Dana
North Carolina

Hello Christian,

I have only been doing the basic exercises since Sunday, and have already felt an improvement. In the

past two nights I have had no devastating feelings that I normally get with my apnea. I shall persist.

Best wishes,

Geoff Hunter

Gibraltar

Drug remedies and surgery should be a last resort if all else fails to stop the snoring. Surgery is performed to remove excess tissue from the throat. A newer form of surgery is a 'somnoplasty' which uses radio waves to remove the excess tissue. Surgery to stop snoring is becoming a better option as medical techniques become safer.

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