How to Stop Snoring - Five Steps To Eliminate It For Good
Is your significant other is at their wits end because of your loud chronic snoring problem
? If so, you're just like 38% of other folks around the planet that suffer from this irritating affliction. And probably just like them, you're currently trying or have tried just about anything you can get your hands on to fix it. The goal of this article is to reveal to you some of the fundamental principles on how to stop snoring by fixing the root causes of the problem. So let's take a look at some of these causes.
First of all it's important to understand that when you sleep the muscles in your body relax to a large degree due to a decrease in your heart rate and slower breathing. This means that the tissues in your throat, particularly the soft palate, essentially become very loose while sleeping, allowing them to vibrate considerably as air is being drawn into the lungs. This is what causes the obnoxious sounds of snoring.
It is these vibrations that must addressed, and fortunately there are a number of natural snoring solutions and medical products that you can use to combat it. That being said I will tell you that I always recommend going the natural route first. The reason is because it's simply less invasive than a lot of the stop snoring products on the market such a CPAP machines, chin straps, and uncomfortable snoring pillows to name a few. So let's cover some of the best natural solutions for how to stop snoring/sleep apnea.
By far the most common culprit associated with snoring is being overweight. The reason is simple. Excess body weight is directly proportional to the amount of fatty tissue that surrounds the muscles in your body, and your throat and soft palate are no exception. The more enlarged they are the harder it is for air to pass smoothly through your upper and lower breathing tracts.
I've personally seen many patients of mine eliminate their problems by simply shedding as little as 5% of their total body weight. I would strongly encourage you to consider this category of your life as a starting point to end your snoring.
Another major factor for many is improper sleep posture. Developing a good sleep posture can go a long way in preventing snoring issues. The fact is that most people who snore lay on their back while they sleep, which allows the tongue and throat tissues to literally slide down and block your breathing tract. You need to rest with your head slightly elevated or tilted I order to take pressure off the airway, letting you draw in air through the passage much easier.
Drinking excessive amounts of alcohol or smoking before bed are other big no-no's. Alcohol will depress your central nervous system and cause the muscles and tissues in your jaw and throat to become very flaccid, amplifying your snoring issues throughout the night. Also, smoking in general is bad for snoring but it's especially bad to do it right before going to bed. You see, smoking causes increased levels of mucus to build up in the throat which can seriously hamper proper airflow. So don't smoke or drink right before bed!
There are also a number of exercises that you can do to strengthen your throat and jaw muscles which can really help out. One that you can try involves pressing your tongue against the roof of your mouth for 10 seconds at a time, 5 or 6 times on a daily basis. This will help in tightening the muscles associates with the airway tracts causing those tissues to remain firmer as you sleep. This is just one of the exercise techniques you can employ as a snoring remedy, but it's a wonderfully effective one
Beyond these remedies there are quite of few physical products that you can use to help end the problem such as nasal drops that help decrease congestion, or stop snoring pillows that will help keep your head in a proper position as you rest. Mouth guards are becoming increasingly popular as well. They work by keeping your teeth together as you sleep which prevents your jaw from sliding around and blocking the airway. Personally I think they are extremely uncomfortable to use though.
In the end each person has to find what works best for them however, and I sincerely hope I've given you some insights that will get you on your way to figuring out how to stop snoring for good. Good Luck!
How to Stop Snoring - Five Steps To Eliminate It For Good
By: Jack Heverford
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