Snoring Cures

... what you need to know!

For half of these people, snoring is an occasional problem perhaps brought on by a cold, or allergies, or too consuming too much alcohol at a party.

However, the other half who snore every single night, this can disrupt their sleep (and the sleep of their bed partners) quite severely. Leaving everyone involved over tired and grouchy the next day.

Simple cures for snoring

• Eliminate Cigarettes and Alcohol
  If you're a regular smoker or drinker (even in moderation), chances are good that you snore at times. Quitting these habits could improve your snoring problem, so why not give it a try for a few weeks and see how much quieter your nights become?

  If quitting 'cold turkey' is too daunting a prospect, try to resist smoking or drinking for AT LEAST 4 HOURS BEFORE BEDTIME. Particularly in the case of alcohol, this may make enough difference to give you the incentive you need to give up completely.



• Lose Weight
  this is an easy one (well, in theory anyway!). Carrying excess weight is a very common cause of snoring, and the obvious answer is to shed those pounds. Adjusting your diet to reduce your calorie intake, and increasing your daily quota of exercise are the first steps to try. You'll be happy to know that studies show that losing even 10lbs may make a difference.

  Of course, looking better and feeling healthier are both great motivators when it comes to weight loss. But the health benefits of finally getting a good nights' sleep are pretty major too!



• Change Your Sleeping Position
  If you normally sleep flat on your back, you're significantly increasing the chance that you will snore. Learning to sleep on your side is one of the simplest, potential cures for snoring.

  If you always end up rolling over onto your back, no matter how hard you try, give the 'tennis ball trick' a try! This involves either sewing a pocket onto the pack of your PJ shirt and putting a tennis ball inside it, or slipping the ball into a sock and pinning it on. Although this is one of the very old 'home made snoring cures', it can be very effective - not to mention inexpensive!

  You can also buy sleep cushions that you can strap onto your back, which will have basically the same effect as the tennis ball, but are a little more comfortable. Exchanging your regular pillow for a firmer, fuller one (or even two pillows one on top of the other) can also help reduce snoring, as it gives your head and neck better support. A specially designed cervical pillow may also be very successful because it can open up your airways and let the air flow more freely.

OTC or Home-grown Snoring Cures

• Snoring Nasal Spray
  These can be a simple saline spray that moistens your nasal tissue, a 'stop snoring spray' containing a lubricating oil or a decongestant/antihistamine spray that can shrink your nasal membranes.


• Nasal Strips
  These are also known as 'snoring strips'. You fit them over your nose and they hold your nasal passages open while you sleep. This lets the air flow more freely and may reduce the likelihood of snoring.


• A Humidifier
  Running a humidifier in your bedroom helps to keep the air moist, reducing the dry, scratchy throat and nasal passages that can contribute to nightly snoring.


• Watch Your Diet
  Having an over-full tummy puts extra stress on your diaphragm, making it more difficult for you to breath easily. 'Heavy', high-fat/fried foods are especially bad for this. Also stay away from dairly products as they can increase mucus in your throat and chest. All of these things can increase the chances that you'll snore.

Other Snoring Cures or Options

The first step is to see your doctor, to make sure that sleep apnea isn't the real cause of your snoring. If you have sleep apnea, you'll need a different sort of treatment, possibly a CPAP machine.

If your doctor rules out this condition, then an appliance or even surgery may be the answer.

Appliances include stop-snoring mouthpiece, chin straps, jaw braces and other oral devices.

There are also a handful of surgical snoring cures which may help. Some remove or reduce the size of the soft tissue in your throat using traditional methods or laser treatment. Others stiffen the tissue to eliminate the vibration that causes snoring.

So.....

If your snoring is accompanied by gasping/choking sounds, or you find that you wake up suddenly gasping for breath, sleep apnea could be at the root of your problem.

Even if 'run of the mill' snoring can have different causes, so do your research and expect some 'trial and error' before you find the what works for you.

Good luck!

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