Snoring – How to Stop Snoring – Snoring Solution

Do you love everything about your partner except his/her snoring habits? Is your partner’s snoring habit has created a relationship turmoil? Even the most patient amongst us will draw the line at sleep deprivation. However, no matter how much sleep you lost due to secondhand snoring, it’s important to handle the problem sensitively. Remember, no body snores at will and there is no point of accusing your partner for the snoring habit. In fact, your partner can feel embarrassed and vulnerable for his/her snoring habit. Instead of complaining about the snoring habit, try to resolve the issue. Here are some tips that can help you approach your partner about his/her snoring.

Sleep Apnea Snoring

What is Snoring, Anyway?

Poor sleep posture or abnormalities of the soft tissues in your throat can narrow your airway. A narrow airway gets in the way of smooth breathing and creates the sound of snoring.

What causes Snoring?

Before you blame your partner, know what causes snoring.

• Overweight: Fatty tissue and poor muscle tone contribute to snoring.



Signs of Sleep Apnea

• Alcohol/Smoking: Alcohol or smoking can reduce muscle tone and lead to snoring
• Sleeping posture: Sleeping flat on your back, relaxes your throat to relax and block the air passage thus leading to snoring
• Nasal Congestion: Blocked nasal passage creates difficulty breathing. This can lead to snoring

What is Sleep Apnea Snoring?

Snoring can be a manifestation of sleep apnea, a common and potentially serious disorder in which breathing repeatedly stops and starts as you sleep. Sleep apnea can be a life threatening condition and requires medical intervention. Sleep apnea is difficult sleeping with breathing obstruction. The sleeper might stop breathing for some time and then awakes to regain breathing. Sleep apnea affects the way you breathe when you are sleeping. In untreated sleep apnea, breathing is briefly interrupted or becomes very shallow during sleep. These breathing pauses typically last between 10 to 20 seconds and can occur up to hundreds of times a night. Sleep apnea is characterized by frequent and loud snoring.

How to Stop Snoring?

1. Lose Weight: obesity can lead to snoring. Try to reduce your weight to minimize snoring. Exercise along with healthy diet plan is the best way to lose your weight
2. Quit smoking/drinking: Smokers and drinkers are at high rate of snoring. Quit these habits to improve your sleep quality and minimize snoring
3. Keep bedroom air moist: Use a humidifier to keep the air in your bedroom moist. Dry air irritate nasal and throat membranes
4. Snoring pillows: Try to use snoring pillows so that your neck is not crimped



Sleep Apnea Remedies

5. Keep Nasal Passage Clear: Stuffy nose create difficulty breathing. Use nasal decongestants or nasal trips to keep your nasal passage free. This will facilitate in easy breathing

Throat Exercises to Stop Snoring

So you’re tired hearing your partner’s complaining about your snoring habit? Well, try this simple throat exercise 30 minutes a day if you have mild-to-moderate sleep apnea. Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring.

• Repeat each vowel (a-e-i-o-u) out loud for three minutes throughout day.
• Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day
• Close your mouth and press together your lips. Hold for 30 seconds.
• With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side
• With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.

Snoring Solutions

Avoid the following before bedtime

• Large meals
• Dairy products
• Soymilk
• Alcohol
• Sleeping pills and other relaxants
• Antihistamines
• Caffeine

Sleep Apnea Solutions

Interesting Facts

You can diagnose the possible reason of snoring from the pattern of your snoring. People who snore closed-mouth, may have a problem with their tongue. Snoring when sleeping on back is probably mild – improved sleep habits and lifestyle changes may be effective cures. Open-mouth snoring indicated problem related to the tissue in your throat. If you snore in all sleep positions, it means there is some serious problem and see a doctor at the earliest.