Learn How To Stop Snoring Here

According to statistics, here in the US just under 40% of Americans are 'snorers'. They may snore lightly, or occasionally, or they may snore at a decibel level that rivals a chain saw - every night. Ouch!

In fact there are many answers to the question of how to prevent snoring - because there are so many different causes of snoring.

What works for one person, may not necessarily work for another and if you want to figure out how to stop snoring then it's important to find out what is causing you to snore in the first place.

Snoring can be mild and intermittent, maybe caused by seasonal allergies or a bad cold, and in this sort of situation there are a host of simple and natural snoring cures that you can try.

How To Stop Snoring - Simple Remedies

• Reduce nasal swelling
  Nasal Sprays, Nasal Strips, and nasal decongestants can help here. If allergies are bad you could try antihistamines, but these can also relax muscles in your throat so may, or may not, be useful. Soothe dry or scratchy throat and nasal passages by using a humidifier or steam vaporizer.


• Elevate your head
  This helps to realign your jaw and neck, and and prevents your tongue from moving backwards to obstruct your throat. Elevate the head of your bed by about 4 inches, use several firm pillows, or a special Anti-Snore Pillow designed specifically for that purpose.


• Adjust your sleeping position
  You're much more likely to snore if you're sleeping on your back and learning to sleep on your side can help A LOT. Try tennis ball trick or have your partner wake you and have you change position. If you don't have someone to prod you, you can try the Zzoma Positional Sleeper which is an advanced version of the tennis ball on your T-shirt, or a handy little device called the Snore Stopper Wristband, which alerts you to your snoring by giving you a small 'zap' from tiny built-in electrodes.


• Lose weight - excess weight contributes to snoring. Losing even a few pounds can help as it reduces the amount of fatty tissue in your throat and neck. Losing just 10% of your body weight could make all the difference.


• Watch what you put IN your body
  Certain foods, drinks and medications can increase your likelihood of snoring. Medications with a sedative effects (such as antihistamines, muscle-relaxants, antidepressants and more) can relax the tongue, muscles and tissue at the back of your throat. Ironically many sleeping pills have the same effect. Dairy foods can also cause increased mucus production which causes congestion in the throat and chest.


• Don't drink or smoke
  Alcohol also relaxes the airways so avoid it as much as possible. Men should have no more than two alcoholic drinks per day, women no more than one - and make your last drink at least 4 hours before bedtime. Of course, NO alcohol at all is preferable. Don't smoke as it is a leading cause of respiratory problems and irritation which can cause snoring as well as the well-known and well-documented serious health issues.


• Get fit
  Rather than simply taking steps to eliminate things that cause the muscles in your throat to relax, it can be helpful to be pro-active in terms of improving your muscle tone. Strengthening and toning your muscles by exercising regularly will have a beneficial effect on your general health and specifically improve your quality of sleep.

When it comes to how to stop snoring, it appears that the simpler the solution the more likely you are to 'stick with it'.

With a huge variety of products to choose from, most people whose snoring isn't extremely severe find that at least one of them is effective.

How To Stop Snoring - Chronic/Severe

This is a very serious condition where you actually stop breathing for a few seconds several (or many) times every night. Untreated it can have very serious effects on your health, raising your risk of heart problems, stroke, hypertension and much more. See if you are showing signs of this condition by checking out my Symptoms of Sleep Apnea page.

Although treating sleep apnea isn't optional, there are a few options in HOW you treat it.

• A Snoring Mouthpiece
  A snoring mouthpiece can help in moderate cases. These are removable oral appliances that, once in place, help to re-align your jaw and/or tongue, so that your airway is kept open and unobstructed. There are a wide range of different designs and styles available. Check out my Snoring Mouthpiece page to learn more.


• CPAP Machine
  However, for moderate to severe sleep apnea, the most commonly doctor-recommended treatment is CPAP (Continuous Positive Airway Pressure) and this involves using a machine which blows a continuous stream of air into your breathing passages, thereby keeping them open and preventing the sleep apnea episodes.

  There are a huge number of CPAP machines available today, and they are constantly being upgraded and improved, making them compact, quiet and comfortable to use. They can literally be lifesavers! You can learn more about these on my Sleep Apnea Machine page.



• Surgical Options
  If you want to know how to stop snoring without using a sleep apnea machine, your doctor may be able to refer you to a specialist who can examine you and determine whether corrective surgery could help.

  There are a couple of different surgical options. Sometimes simply removing enlarged tonsils or adenoids may be the answer, other times a more extensive procedure may be recommended. Only a specialist surgeon can make this decision though.

How To Stop Snoring - Products

To help you decide which anti-snoring product/s or treatment is best for you, I recommend that you check out these pages....

• Snoring Cures - for simple lifestyle or behavioral tips and options such as nasal strips/sprays


• Snoring Mouthpiece - a selection of different styles and options.


• Snore Pillow - pillows that provide superior support or elevation


• Sleep Apnea Pillow - designed to work with all types of sleep apnea machines


• Sleep Apnea Machines - a selection of CPAP and BiPap machines


• Sleep Apnea Masks - a variety of different styles, brands and options.

The American Journal of Respiratory and Critical Care Medicine recently reported the results of a recent study which looked at the positive effects of certain facial and tongue exercises on people who snore.

Although it was a small study, results showed that after three months of practicing these exercises, participants reduced their snoring and/or sleep apnea symptoms by around 30%.

Click Here to learn about a 'Stop Snoring Exercise Program' which consists of 24 stop-snoring techniques including simple exercises that will help to reduce tension in your jaw and open up your throat and airways.

A simple, non-invasive and innovative (yet full of common sense) approach to dealing with your snoring problem.

And finally.....

With all this help at hand, I'm sure that you will be able to find your own, unique, answer to the question of how to stop snoring. Good luck!

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