e-book How to Stop Snoring - Actually Conquer Snoring Now! (Snoring Solutions)

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Contents:
  1. Snoring solutions
  2. Partners and Sleep
  3. 12 Natural Remedies To Overcome Your Snoring
  4. How to Stop Snoring - 11 Remedies that Work! - Dr. Axe
  5. Find a Doctor

Begin keeping a sleep diary. Note when you sleep and when you wake, your diet and activities from the day, and any suspicious symptoms. All of these can help your doctor provide a diagnosis.

The 'Airing' Micro Cap Can Help Prevent Snoring - CNBC

Snoring occurs whenever your airways are obstructed, impairing your ability to breathe easily while you sleep. The obstruction or narrowing of your airways can result from a variety of causes, temporary or permanent. For example, your breathing tissues may have relaxed from drinking alcohol, you may have enlarged tonsils, or you could have fatty tissue from obesity narrowing your airways.

Below we review the common causes of snoring. Determining the cause of your snoring is important as it will guide which treatment path you take. For many, a few lifestyle changes is all it takes to make snoring go away completely or at least alleviate it significantly. Watch this video for a demonstration of these exercises, or follow the instructional guide below:. If snoring is still disrupting your sleep quality, it may be time for medical intervention.

There are various options here. CPAP therapy continuous positive airway pressure is the most effective treatment for sleep apnea. If your snoring is caused by your sleep apnea, you will first need to get a sleep study done and be diagnosed with sleep apnea. From there, the sleep doctor will have you fitted for a CPAP machine.

These devices are connected by a tube to a mask you wear on your face while you sleep. Through the tube, the machine delivers a consistent amount of air pressure, keeping your airways open and preventing snoring and sleep apnea. Multiple anti-snoring surgical procedures have been developed to address specific areas of your airway that are blocked and causing snoring.

If you sleep with a partner or share your home with roommates, your snoring can tear your relationships apart. As a result of the snoring, couples may begin sleeping in separate rooms, leading to a lack of intimacy. Resentment grows, and the relationships suffers. While the snorer suffers from chronic snoring, the non-snoring partner suffers from chronic sleep deprivation.

It affects your cognitive performance, judgment and decision-making skills, and overall emotional balance. On a long-term basis, it leads to adverse health outcomes like diabetes and heart disease. These are serious consequences for something that can usually be resolved or reduced using the many tips we provided above. Much of the problems snoring causes relationships can be alleviated with proper communication.

What causes snoring?

By talking with each other and brainstorming a plan together to find a solution, the two of you can grow closer — as a couple and towards a future of snore-free sleep. That will only lead to sleep deprivation, growing resentment, and exhaustion on your part. Remember, it is possible to alleviate snoring. Follow these tips to facilitate a thoughtful conversation that leads toward a solution, instead of a fight:.

If you share your home or bedroom with a snorer, you of all people are aware of how noise can keep you up at night. While your partner works to resolve their snoring, work on training yourself to sleep better despite the noise. This will help you avoid insomnia and sleep deprivation during this time, or make it easier for you to sleep if their snoring never goes away entirely.

Keep the following in mind for a better mindset while you work on your snoring. All Rights Reserved. What is snoring? How do you know if you snore? Common symptoms of snoring. What causes snoring? Causes of snoring Below we review the common causes of snoring. Also, lack of exercise can lead to poor muscle tone in your throat and neck, causing the tissues that are there to relax onto each other, instead of staying taut and open to facilitate easy breathing.

Snoring solutions

Obesity is also highly correlated with sleep apnea , a sleep-related breathing disorder. Pregnancy: During pregnancy , some women gain weight, causing the obesity that contributes to snoring. Even without substantial weight gain, the hormone increases that accompany pregnancy can make your mucous membranes swell, causing nasal congestion and subsequent snoring. Being male: Men are nearly twice as likely to snore than women, simply due to their physical makeup.

Men have larger airways, but their larynxes are positioned lower in their neck, leaving space in their throat. As they sleep, their tongue may fall back into this space, causing snoring. Age: As we age, our throat becomes narrower, and the muscle tone decreases along with it. This is a natural circumstance of aging that can contribute to or aggravate snoring.

Nasal deformity or injury: Other physical nasal deformities, whether caused by birth or injury, can block the airways and make it difficult to breathe clearly. The most common of these is a deviated septum. Sinus congestion from illness or allergies: A typical symptom of many illnesses , like the flu or common cold, is a stuffy nose and trouble breathing.

People living with chronic allergies experience similar nasal congestion throughout the day or night. Whether caused by illness or allergic rhinitis, this blockage can cause snoring. Medication side effects: Some medications, such as tranquilizers or sedatives, work by relaxing the body. That relaxation can also relax the throat and nasal muscles, causing them to collapse and resulting in snoring Drinking alcohol: Just like some medications, alcohol is a depressant and has a sedative effect on the body, relaxing the breathing muscles and causing snoring.

Smoking: Smoking cigarettes inflames your nose and throat, resulting in congestion, dryer mucous membranes, and snoring. Sleeping on your back: Because the way your pillow positions your neck while you sleep, back sleeping can obstruct the airways and cause snoring. Sleep apnea can occur from a blockage of the airways, your physical makeup, or a communication issue between your brain and breathing muscles.

Partners and Sleep

Whatever the cause, it is a serious sleep-related breathing disorder that requires proper diagnosis and treatment. How to stop snoring. Lifestyle changes For many, a few lifestyle changes is all it takes to make snoring go away completely or at least alleviate it significantly. Switch to sleeping on your side. If you sleep on your back, stopping your snoring could be as simple as switching to your side.

12 Natural Remedies To Overcome Your Snoring

Ensure you get a pillow that keeps your neck and spine aligned, ideal for keeping the airways open. You may also want to get a body pillow or two to help bolster your body and keep yourself in the side sleeping position as you transition to this new mode of sleeping. Watch what you eat. Heavy meals before bed disrupt sleep and may worsen your snoring. For more restful sleep, eat dinner at least a few hours before bed, and enjoy a late snack of one of these sleep-healthy foods if you get peckish.

The more you can reduce the fatty tissue around your throat, the easier it will be for you to breathe at night.


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Engage in regular exercise. Exercise helps you lose weight, reducing snoring, but it also strengthens muscle tone throughout your body. Practice anti-snoring exercises as part of your bedtime routine. Any exercise will increase your neck and throat muscles, but you can strengthen your throat muscles specifically with any one of the following exercises: With your mouth closed, purse your lips for 30 seconds.

Say each of the vowels out loud. Repeat for 3 minutes. Open your mouth and shift your jaw to one side. Hold for 30 seconds, then shift it to the other side for 30 seconds. Position the tip of your tongue against your top front teeth, and then slide it backwards along the ridge of your mouth for 3 minutes. Throughout the day, sing to yourself or practice chewing on both sides of your mouth.

Watch this video for a demonstration of these exercises, or follow the instructional guide below: Stop smoking. Over time, chronic smoking dries out your nasal membranes, making snoring louder. Avoid alcohol. Alcohol, especially before bed, relaxes your muscles and worsens snoring. Avoid alcohol late at night, and limit your intake generally.

Although it may initially make you drowsy, alcohol does not lead to restful sleep. Drink more water instead. As mentioned, snoring can cause insomnia, a big problem for many, with 48 percent of Americans reporting occasional insomnia and 22 percent reporting consistent insomnia. Once you do that, believe it or not, there are solutions to help eliminate snoring so everyone can get much-needed rest instead of being always tired.

What is snoring anyway? Snoring is due to the lack of freely moving air through the nose and throat during sleep. When this happens, the surrounding tissues vibrate, which produces the annoying snoring sound. Not only that, but the position of your tongue can also get in the way of smooth breathing.

Snoring also occurs when the throat muscles are relaxed. During sleep, the tongue falls backward toward the throat, and the walls of the throat may vibrate, which causes those snoring sounds you long to get out of your bedroom. If your snoring problem is minor, this just might do the trick. Using a body pillow could be useful in maintaining the position. Ultimately, this position can prevent the relaxed and untoned muscles in the the throat from blocking the breathing passageways. If you have a bed with a recline control, you can set the bed in an angled head-up position, which may open the nasal airway passages.

Goldenseal is another supplement you can use to help relieve congestion in your chest and nasal passages and is typically found in powder, liquid or capsule form. Digestion plays a big role in our sleep patterns and can cause snoring.

How to Stop Snoring - 11 Remedies that Work! - Dr. Axe

Fenugreek and spearmint are amazing herbs that can cure snoring from digestive issues, in particular caused by indigestion — an acid problem in the digestive system. These herbs can help rid your body of this acid and decrease your chances of snoring while you sleep. Fenugreek has been shown to fight sleep apnea and improve digestive issues that lead to snoring, while spearmint also relieves indigestion and acid reflux symptoms that can also contribute to snoring. The sinuses can obstruct the airways, causing the mouth to open and the uvula, the fleshy extension at the back of the soft palate that hangs above the throat, to vibrate and create the annoy of an all-night snore.

Vitamin C may help prevent this because we know it helps promote a healthy immune system. That healthy immune system can clear the sinuses. Papaya, pineapple, which also contains sinus-fighting bromelain , broccoli and red bell pepper, to name a few, are the some of the best vitamin C foods. Eucalyptus has long been around to help with chest colds. There are a few ways that you can apply eucalyptus oil to provide a snore-free night of sleep. Putting eucalyptus leaves in a steam inhaler and breathing it through your mouth or nose can help clear your sinuses.

You also could try using a steam bowl by putting your head over a bowl of pure hot water and covering it with a towel so you can inhale the steam. Add five drops of eucalyptus and five drops peppermint essential oils to the bowl. Do this just before bed to help clear out your airways and reduce inflammation in your nasal passages that may be a contribute to the snoring problem. You may want to talk to your dentist about getting a dental appliance that can help change the opening of your airway so your tongue has enough room, avoiding an obstruction when you sleep.

The American Dental Association reports that devices worn only during sleep may be an effective treatment option and can help eliminate snoring altogether. An oral appliance fits like a sports mouth guard or an orthodontic retainer. It supports the jaw in a forward position to help maintain an open upper airway.

If you carrying around extra body weight, this excess weight, especially around the neck, can cause the throat to narrow when you lay down. This creates a higher incidence of snoring. Congestion can restrict the natural breathing pattern and cause the tissues to vibrate. A humidifier could help by eliminating the dry air and creating more comfort for the body, ultimately allowing for more natural breathing. You can even add essentials oils to the humidifier.


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Alcohol relaxes most people, and because snoring occurs when the throat and tongue is relaxed, alcohol can add to the problem due to the extreme relaxed state it may cause. A stronger throat and tongue may help avoid over-relaxation of the throat area. Try putting your upper and lower molars gently together. Open your mouth, focusing on pressing your molars wide apart but not to the point of overstretching.

Repeat this 10—15 times, and you will start to feel the back of your mouth opening up. Drinking milk or having other dairy products can make snoring much worse because it leaves a layer of mucus in your mouth and throat. This mucous adds to the blockage of the airways. Also, try to avoid eating a big meal just before bedtime.

Find a Doctor

When your stomach is full, it can push up against your diaphragm and affect your rhythmic breathing. Taking the time to determine this and why you snore can help you find the right solution and get a good night of rest consistently. To figure this puzzle out, ask your partner to help you keep a sleep diary to monitor your snoring. If your mouth stays shut while you snore, it may indicate a problem with your tongue and nasal passageways.

If you snore with your mouth wide open, this could be an indication that the tissues in your throat are more likely to be causing you to snore. This can making snoring worse. Please have a visit with your doctor if your snoring is loud enough to keep your partner awake, you wake yourself up, everything you have tried does not seem to help or you snore in any sleeping position. You may need a more specified approach or more individualized details from a health care provider to determine how to stop snoring in this case.

This extra fat can cause the airway to be more narrow and affect normal breathing by creating an obstruction in the oropharynx during sleep.